CrossFit WOD, November 30, 2020
Grisabel
Warm-up
3 Rounds
Run 200
5 Air Squats
5 PVC passthrough
5 Inch worms
Run 200
5 Air Squats
5 PVC passthrough
5 Inch worms
Mobility
8:00 of
Barbell Quad Smash
and Foam Roll where you feel tight
Barbell Quad Smash
and Foam Roll where you feel tight
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Power or full snatch
Scale weight as needed
Scale weight as needed
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
30 Clean and Jerks, 135# / 95#
Scale as needed
Metcon
Grisabel (Time)
30 Snatch 135/95# and
30 Clean and Jerk 135/95#
30 Clean and Jerk 135/95#
Scale as needed
Weightlifting
Deadlift (5-5-5-AMRAP)
60-65-75-85%