17. November 2023
Nov
17
CrossFit – Fri, Nov 17
Warm-Up
Warm-Up
500m Row @ warm up pace
+
3 sets
– 1:00 Feet on wall thoracic extensions (add plate if good control)
– 10 PVC Passthroughs
– 10/side Squatting Quad ankle rocks
– 5 band resisted RNT overhead squat with pause in bottom position
Strength / Skill
Overhead Squat (Every 2 minutes, for 8 minutes
5 Overhead Squats
Loads per set (by %): 60, 70, 75, 75)
5 Overhead Squats
Loads per set (by %): 60, 70, 75, 75)
WoD
Need for Speed (Time)
Working 1 minute ON/1 minute OFF:
Until you complete 30 thruster reps:
– 10/8 Cal Row
– AMRAP Thrusters in remaining time @ 43/30kg
*Cap at 4 sets
Rest 4 minutes
Until you reach 30 Hang Power Snatches
– 8/6 Cal Echo Bike
– AMRAP Hang Power Snatch in remaining time @ 43/30kg
Cap at 4 sets
Cooldown / Cashout
Side Star Plank Hold
3 sets of for 10-20 seconds
Rest as needed