Wednesday December 21, 2022

Warmup

1:30 Bike/Row

2 Rounds:

:20 Plank

5/Side Lateral Raises

5/Side DB Hang Snatch

3 Navy Seal Burpees

Mobility

Calf Stretch :30/Side

Child’s Pose 1:00

BB Warmup

5 Shrugs

5 High Pulls

5 Muscle Snatch

5 Power Snatch

5 Snatch Balances

Skill/Strength

Snatch

Full or power.  Work up to something heavy, or just get warmed up for the WOD.

WOD

CrossFit Open 11.1

AMRAP 10:

30 double unders

15 barbell ground to overhead (75/55)

F:  single unders; light kb swings

P1:  as written (this is the RX for this workout)

P2:  20 double unders; 45/35

Or…

CrossFit Open 11.4

AMRAP 10:

60 bar-facing burpees

30 overhead squats (120/90)

10 ring muscle-ups

F:  regular burpees; light barbell OHS; omit the muscle ups

P1:  95/65; 20 chest to bar pullups instead of MU

P2:  75/55; 20 regular pullups instead of MU

C:  as written (this is the RX for this workout)

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Do one or both.