CrossFit – Tue, Nov 4
General Warm-up
10 rounds (10 Rounds for reps)
:30 Max Wall Walks
Rest :30
If you complete 50 wall walks before 10 rounds, record your time and stop.
Score is time to complete 50 reps or total reps.
5 rounds for time (Time)
16 Bodyweight Walking Lunges
100m Farmer’s Carry 35s/25s
Feel: Cardio
Pace: Sustain/Reach
Target Score: sub 8 minutes
Firebreather Score: sub 6 minutes
Power Snatch (EMOM 12 Minutes
1 – 2 Power Snatch @ 70-80%
Drop and Reset )
Focus on speed from the knee through hip extension, into turnover. All reps should feel snappy, adjust percentages to keep it that way for all sets.
3 Rounds
150/125m Row or Ski
25ft Crab-walk
5 Burpees
25ft Walking Lunge