Monday, Nov. 28, 2022
Skill:
2x25 Crunches
3x10 Front Squats
Testing Week!!!
WOD
Rower 3:00 -max cals
30 Dumbell Snatches for time (35/50)
3:00 max Back Squats (75/115)
Max Pull ups in 3 mins
100 Mountain Climbers for time
3:00 Rest after every movement
THIS IS IT: Testing time in prep for the CrossFit OPEN or just to have some fun maybe competing w/ friends!!!
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ABVENT 8 Rounds of 10 vertical scissors 10 Horizontal scissors 10 Heel Rocks :10 Crunch hold 10 Jack Knives :10 Crunch Hold WOD 3 Rounds of 10 Jumping Lunges 15 Back Squats (95/135) 10 Jumping Lunges
WOD Power Snatches pyramid lbs goes up and down F - 55/65/75/95/115/95/75/65/55 M-65/75/95/105/115/105/95/75/65 ***3 burpees sfter every set 4 reps each step Then, 2 min good burn (snatches-u choose