Wednesday 11152023
- crossfitquispamsis
- Nov 14, 2023
- 1 min read
Warmup
STRENGTH
Every 2:00 for 10 rounds:
2 snatches
– Start light, and add weight as technique allows, working up to a heavy set of 2.
– For any missed rep, reduce the load by 10% or more and continue in the next round.
INTENDED STIMULUS
Heavy day, relative to each athlete's capacity.
Start at roughly 50% of 1-rep max or a weight that feels light.
Have athletes choose between power or squat snatches based on where they need more practice.
WOD
RX
AMRAP 5:
30 double-unders
10 burpees
– Rest 5:00 –
AMRAP 5:
30 double-unders
10 single-leg squats
Level 2
Same as Rx’d
Level3
AMRAP 5:
20 single-unders
6 burpees
– Rest 5:00 –
AMRAP 5:
20 single-unders
6 alternating reverse lunges
Comments