Thursday 20211125

CrossFit Rx – CrossFit


Happy Birthday Dameon Proctor!!

Workout – Metcon (Time)


15/12 Calorie Assault
10 Squat Snatch (165/110)
15/12 Calorie Assault
8 Squat Snatch (165/110)
15/12 Calorie Assault
6 Squat Snatch (165/110)
15/12 Calorie Assault
4 Squat Snatch (165/110)
15/12 Calorie Assault
2 Squat Snatch (165/110)

Target time: 8-10 minutes
Time cap: 14 minutes

Scaling Option
5 rounds
400/300m Bike Erg or 12/10 Calorie Assault/Echo Bike
Power Snatch (light)

Accessory – Warm-up (No Measure)

5 sets: 8-10 reps
*Weighted reps – add weight If able
Focus: Quality form on pushups and chin-ups. Chin-ups should be done with a supinated (underhand grip). Athletes should use a band across the rig if assistance is needed for quality reps.

Accessory – Warm-up (No Measure)

Standing Alternating DB Curl
4 sets: 10 reps (each side)
Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, turn the arm thinking about getting the pinky finger close to the shoulder to maximize contraction with each rep.

Posted in WOD

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