WOD
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CrossFit 20241030(Time) WARM-UP: 200m walk 10 PVC pass-throughs (wide grip) 20 alternating plank shoulder taps 5 elbow-to-instep/side :30 counterbalance plate squats – Hold the bottom of each squat for :02. 10 PVC pass-throughs (moderate grip) 20 alternating plank shoulder taps 6 alternating Samson stretch lunges :30 counterbalance plate squats – Hold the bottom of each squat for :01. 10 PVC pass-throughs (narrow grip) 20 alternating plank shoulder taps 5 inchworms :30 counterbalance plate squats – No pause at the bottom SKILL/STRENGTH: EMOTM x 8mins 2 hang power snatches – Build in load as mechanics allow WOD: 21-15-9 reps for time Rx: STIMULUS 3:00-7:00 Hang power snatches (95/65) Overhead squats MODIFICATIONS: -Modify to a light load and blitz through the entire workout, unbroken for each lift STIMULUS NOTES: Time cap 9:00 Each movement in 1-2 sets each round Short, sprint effort with a categorically easy load Grip, shoulder, and leg fatigue will make it hard to maintain unbroken sets, but rest breaks should be :10 or less STRETCHING: :45 scorpion stretch/side :45 table top stretch
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