Saturday, November 10, 2018

November 9th, 2018
by:

Specialty Classes

Family WOW! @ 10am

Starting next Thursday 11/15 we will have an 11am-12pm Yoga class. This is in lieu of Open Box. There will no longer be an Open Box on Thursday’s at 11am-12pm.

Strength / Skillwork

High Hang Snatch
5 – 5 – 5+ – 5-5
5 @ 65%
5 @ 75%
5+ @ 85%
2×5 @ 65%

Subract 10-20# off of 1RM Snatch to use as your High-Hang Snatch 1RM if you haven’t done these before.
Ensure really good form.

JessicaCrossFitOpenSnatch

WOD

20:00 AMRAP Partner WOD (1 rows / 1 reps)
15 Burpees
30 Double-Unders (D/U)
[Switch every 20 Calories on the Rower]

Count the completed row as 1 round and a completed set of Burpees and jump rope as 1 round. 2 rounds scored every time both parts are completed. Count the extra reps and calories as tie breaker points on any unfinished round when the clock beeps.
Rx+: as written
Rx: 60 singles

Elements

22:00 AMRAP
8 Burpees
12 Box Jumps, 20/18″
16 Ring Rows
20 Squats