WOD 11/17/17

CrossFit 718 – A – CrossFit WOD

A1: Warm-up (No Measure)

3 Minutes of:

Snatch Mobility=

https://www.youtube.com/watch?v=HgEgIGE2ZI8

3 Minutes of:

Shoulder Mobility=

https://www.youtube.com/watch?v=TuXxwQfBdu8&t=9s

3 Minutes of:

Row Mobility=

https://www.youtube.com/watch?v=yVUoTYCUq0I

A2: Row 90 Seconds (Distance)

@ Pace/Intensity/Distance
@50-90% Sustainable Pace; Rest 90 Seconds

Damper 8/5

A3: 30 Calorie Row (Time)

@Pace/Intensity/Damper
@85% Somewhat Hard Pace; Rest 3-5 Minutes

Damper 8/5

B: Chest-To-Bar Pull-ups (2 X 90%)

Complete 2 sets @ 90% of your best set from 10/01/17; Resting exactly 90 Seconds between sets.

If as of yet unable to complete C2B Pull Ups, use this time to practice.

C2B Practice/Progression=

https://www.youtube.com/watch?v=Iben6CMulPI

C: Snatch (2/2/2@90% )

5-7 Minutes WU To 90% of Heavy Double From 10/25/17 + 2/2/2@90%; Rest 90-120 Seconds Between Sets

D: Overhead Squat (2/2/2@90% )

3-5 Minutes WU To 90% of Heavy Double From 11/03/17 + 2/2/2 @22X1 (2 second pause in the hole); Rest 90-150 Seconds Between Sets

E2: Metcon (AMRAP – Rounds and Reps)

Against a 2 Minute Clock-

Max Rounds of:

7 Snatch (95/65)

10/8 Calorie Bike Sprint
3-5 Minutes WU + @85% Somewhat Hard Pace; 6 Minutes Walk/Stretch

E2: Metcon (AMRAP – Rounds and Reps)

Against a 2 Minute Clock-

Max Rounds of:

7 Snatch (115/85)/

10/8 Calorie Bike Sprint
3-5 Minutes WU + @85% Somewhat Hard Pace; 6 Minutes Walk/Stretch