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WOD

CrossFit WOD, November 18, 2021

By November 17, 2021No Comments

11.18.2021

Warm-up
[3:00-15:00] 8:00 AMRAP
200m Run
10 Air Squats
5 Inchworm to Hollow Hold (1sec)
5 Hang Snatch High Pull
5 Hang Muscle Snatch

Specific Prep
[15:00-20:00] 2 rounds – building in weight to workout weights
10 WBS
5 Power Snatch

Metcon
[20:00-50:00]
Milk Was a Bad Choice (Time)
For Time: (30:00 TIME CAP)
200m Run
20 Wall Balls 20/14#
15 Power Snatch 75/55#
400m Run
20 Wall Balls 20/14#
15 Power Snatch 75/55#
400m Run
20 Wall Balls 20/14#
15 Power Snatch 75/55#
800m Run
20 Wall Balls 20/14#
15 Power Snatch 75/55#
1 mile Run

Open/RX+: 30 Wall Balls per set

CC: PACER/SUSTAIN
Time Domain= 20:00-25:00
Weight on Power Snatches should be light for you today
Choose a wall ball weight/height that allows for sets to be completed in the workout in 1-3 sets max
Milk Was A Bad Choice (BUILD) (Time)
For Time:
400m Run
20 Wall Balls 14/10#
15 Hang Power Snatch 45/35#
400m Run
20 Wall Balls 14/10#
15 Hang Power Snatch 45/35#
400m Run
20 Wall Balls 14/10#
15 Hang Power Snatch 45/35#
400m Run
20 Wall Balls 14/10#
15 Hang Power Snatch 45/35#
400m Run

Cool Down/Stretch
[50:00-60:00] 2min Barbell Adductor Stretch
1min Barbell Foam Roll Thoracic Extension
1min Scorpion Stretch (each side)
30sec Thread the needle stretch (each side)
1min pigeon pose (each sid

Accessory Work
Metcon (Time)
4 Sets, For Quality
8/8 Bulgarian Split Squat
12 Barbell Hip Thrusts off Bench
-Max Effort Wall Sit

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