Thursday November 8th

CrossFit Boathouse – CrossFit

View Public Whiteboard

Prep/Skill

traps

teres

lats

tspine

roll out and stretch and mash with lacrosse ball

Warm-up

30 cal assault bike

Burgener Warm up

Clean warm up

Metcon

Metcon (Weight)

Goal is no failed lifts today! Start around 50-60% of 1 RM

EMOM 3

3 power snatches

EMOM 3

2 power snatches

EMOM 3

1 power snatch

immediately into:

EMOM 3

3 power cleans

EMOM 3

2 power cleans

EMOM 3

1 power clean

score is heaviest 1 rep snatch and heaviest 1 rep clean

Metcon

Metcon (AMRAP – Rounds and Reps)

Twisted Steel and Sex Appeal

AMRAP 15

5 bench press (135/75)

10 pull ups

15 wall balls (20/14)

Rx+ (185/95)

L3: (115/65) assisted pull ups

L2: (95/55) jumping pull ups

L1: (75/45) ring rows

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