WOD
 | Fri, Nov 18 2022 |  |
| CrossFit 20221118 | Home WOD 20221118 |
CrossFit 20221118
(Time, Rx2, Rx3)
Warmup
Snatch Warmup
EMOTM x 10
- 2 Hang Snatches (power or squat)
Partner WOD: 200 KB Swings
- resting partner holds single KB in the front rack position
Rx - 70/53 (53/35 front rack)
Rx2 - 53/35 (35/26 front rack)
Rx3 - 35/26 (26/18 front rack)
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| Courtney | 7:51 Rx2 | | | Coach E | 8:40 Rx2 | | | Tricia | 7:51 Rx3 | | | Coach B | 7:51 Rx3 | | | Marcus | 8:40 | 1000 words / min |
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Home WOD 20221118
(Reps)
Warmup:
3 sets:
- 10 alternating step-ups
– Rest 30 sec between sets.
3 sets:
- 20 knee push-ups
– Rest 30 sec between sets.
WOD: 2 rounds
5 min AMRAP
- 10 weighted Step-ups (20 inch)
- 10 Pushups
(rest 5 mins between rounds)
Stretch:
- 1 min banded shoulder stretch /side
- 1 min reach, roll and lift
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