Monday

17
Nov

Monday

Announcements

Skill Preview – 11/17 – 11/23
Monday – Kettle Bell complex
Tuesday – TESTING – CrossFit total
Wednesday – Gymnastics
Thursday – Conditioning
Friday – CrossFit Open 20.7
Saturday – McNeil Fundraiser WOD
Sunday – Burn/Rowing/Hyrox

Wells Street Fitness – NCCOMPETE

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A. CONDITIONING

Metcon (3 Rounds for distance)

3 SETS

5:00 Ski

5:00 Bike

5:00 Row

-5:00 Rest b/t Sets-

*Goal is razor-sharp pacing at a moderate pace. Match your meters every set.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

20 Plank Shoulder Taps

10 Plank Jump Ins

10 Jumping Squats

Into…

3 ROUNDS

:30 Row

10 Up down to plate

7 Light Kip → 5 Big Kip → 3 Kipping Pull-up

Workout

Metcon (Time)

5 ROUNDS FOR TIME

25/22 Cal Row

15 Burpees to Plate

7 Bar Muscle-Ups

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Pec Release (L)

2:00 Pec Release (R)

2:00 Child’s Pose

C. STRENGTH / GYMNASTICS

Snatch Grip Deadlift (3×7)

1. 3×7

Snatch DL*

*Pause :01 Above Knee then Continue Pull to Waist

Snatch Balance (3×5 (non-heave))

2. 3×5

Non-Heaving Snatch Balance

Snatch Balance (3×3 (heave))

3. 3×3

Heaving Snatch Balance