Thursday November 11th

CrossFit Boathouse – CrossFit

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Prep/Skill

shoulders

lats

tspine

Warm-up

400m run

Burgener Warm Up

increase weight to starting weight for workout

Metcon

Metcon (Weight)

EMOM 5

3 hang power snatch

EMOM 5

2 hang power snatch

EMOM 5

3 hang power cleans

EMOM 5

2 hang power cleans

Score is the heaviest 2 rep snatch and 2 rep clean

Increase weight and start at about 50-60% effort

Metcon (Time)

50 – 40 – 30 – 20 – 10

double unders

abmat sit ups

Russian KBS (53/35)

15 minute Time Cap

L3: double under attempts, (44/26)

L2: seconds double under attempts, (35/18)

L1: single unders, (26/18)

Keep your legs as straight as possible to avoid booty burn – it is very important to all your pelvis under you and minimize that space between your low back and the floor. Bad form = booty burn.

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