WARM UP – MOBILITY
Big dynamic joint warm-up and lower body / core movement prep
Green band hip openers + front rack stretch
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Review / Tech: Hang squat cleans w/ empty barbell
WOD A
HANG CLEAN X 5
Every 2:30 x 5 sets:
5 Hang squat cleans
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Start at moderate but smooth weight and build as needed over the first few sets. Aim for the last 2 sets a heavy repeatable working weight where technique and mechanics are not compromised. For beg-int lifters, this may be 60-65%, for more advanced lifters this may be in the 75-80% range of 1RM clean.
WOD B
http://CROSSFIT.COM WOD 181127
18-15-12-9-6-3 reps for time of:
Thrusters 75/55
Power snatches 75/55lb
Toes to bar
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-Use a weight that round 1 is 1-2 sets
-Scale TTB to straight leg raises or knee raises
-If you’re newer to classes or struggle with high rep workouts, do 15-12-9-6-3
– If you are new to CrossFit / weightlifting, scale the power snatch to a power clean or hang power clean
– 20 min time CAP today
(Last completed: Oct 21st 2021)
ACCESSORY
3-5 min aerobic cool down (easy bike, ski, or row)
Roll out: Quads / Glutes / Lats / Thoracic
60-90s each: Couch stretch, Weighted straddle, Half pigeon or elevated pigeon + any other stretches you need.
