CROSSFIT WOD

November 16, 2019 Written by

CrossFit Salus – CrossFit

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Reminders!

Olympic Weightlifting Class back on Fridays at 5pm (Mon & Fri 5pm/Tue & Thur 10:30am)

Endurance Class now Mon 10:30am. Tue 6:30pm, Wed 7pm

Talk to the Coach if you want to try Weightlifting Class or Endurance!

Happy Birthday to Coach Angie!!

Coach lead warm up: (No Measure)

——————–
Warm up with your partner:

With a running clock:

00:00 – 50 Mountain Climbers

01:00 – 40 Hollow Jacks

02:00 – 30 Hang Scap depressions

03:00 – 20 Air Squats

04:00 – 10 Push up into Pike

05:00 – 5 Muscle Cleans + 5 Push Press + 5 back squats + 5 push press behind neck

Review Bear Complex

Set up for the WOD

————————————————————

Angel food cake (Teams of 2, Performance) (3 Rounds for reps)

(8 minutes, starts with empty bar)

A) 00:00 – 08:00 establish a max Power clean

(10 minutes)

B) 08:00 – 18:00 AMRAP of:

40 Bear complex 155/105#

40 Chest to bar pull ups

(8 minutes)

c) 18:00 – 24:00 establish a max Power Snatch

One athlete works at a time.

For A & C enter heaviest lifts for each athlete combined as reps.

For B Total reps completed by both athletes.
————— or ————–

Angel food cake (Teams of 2, Fitness) (3 Rounds for reps)

(8 minutes, starts with empty bar)

A) 00:00 – 08:00 establish a max Power clean

(10 minutes)

B) 08:00 – 18:00 AMRAP of:

40 Bear complex 95/65#

40 Jumping Chest to bar pull ups

(8 minutes)

c) 18:00 – 24:00 establish a max Power Snatch

One athlete works at a time.

For A & C enter heaviest lifts for each athlete combined as reps.

For B Total reps completed by both athletes.
————————————–

Power Clean (Heavy Single for today)

Power Snatch (Heavy Single for today)

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