20211120

CrossFit Rx – CrossFit

Announcement

Happy Birthday Andy Labanauskas!!

Warm-up

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

3:00 Machine

-into-

3 sets (1-2 sets with PVC, 3rd set with Empty Barbell)

3 Snatch Grip Deadlifts

3 Snatch Grip High Pulls

3 Muscle Snatch

3 Snatch Grip Push Press

3 Overhead Squats

3 Snatch Balance

– into –

Work up to Snatch weight

Warm-up

Warm-up (No Measure)

**2. Workout Prep**

2 sets each (1:1 with a partner)

15-second Row (workout Pace)

2 Squat Snatch

Workout

Metcon (Time)

WALTER PAYTON

7 Sets (each)

300/250m Row

7 Squat Snatch (135/95)

-Partner 1 complete full rounds before switching with Partner 2-

TARGET SCORE

Target time each set: 1:30-1:45

Time cap each set: 2 minutes
Scaling Option

7 Sets (each)

200/175m Row

7 Power Snatch (light) or Power Clean

(Partner 1 complete full rounds before switching with Partner 2)

Metcon (Time)

WALTER PAYTON

7 Sets (each)

300/250m Row

7 Squat Snatch (135/95)

-Partner 1 complete full rounds before switching with Partner 2-

TARGET SCORE

Target time each set: 1:30-1:45

Time cap each set: 2 minutes
Scaling Option

7 Sets (each)

200/175m Row

7 Power Snatch (light) or Power Clean

(Partner 1 complete full rounds before switching with Partner 2)

Mobility

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Posted in WOD

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