Tuesday November 21, 2023

Warmup

1:30 bike/row

5/way kb halos

10/side kb overhead press

10/side upright row

10/side RDL

10/side kb snatch

10 bird dogs

10 cat/cows

Mobility

Prayer stretch on box :30/side

Pigeon pose :30/side

BB Warmup

5 shrugs

5 high pulls

5 muscle snatches

5 snatch balances

5 OH squat or front squat

Skill/Strength

Work up to a heavy 3 position full or power snatch (high hang > hang > floor)

Optional: + 1 overhead squat

WOD

CrossFit Open 11.1

AMRAP 10:

30 double unders

15 power snatches (75/55)

F:  single unders; light KB swings

Or…

Randy

75 power snatches (75/55)

F:  light kb swings

Or…

Isabel

30 power snatches (135/95)

F:  lighter barbell

Then (optional)…

2 mins max cals ski

2 minutes rest

2 mins max cals row

2 minutes rest

2 mintues max cal bike

Score is total cals.