Monday - 110923

CrossFit WOD
Strength:
Snatch
A.Every 1:30x6:00
4 muscle Snatch

B. Every 1:30x6:00
3 Hang Power Snatch

C.Every 1:30x10:30
2 Hang Squat Snatch

Build to a heavy set in each section
Start each section with the weight from the previous set

Metcon:
AMRAP 12
9 Burpees
6 Over Head Squats 50/35kg
3 Bar Muscle Ups

Endurance:
Metcon:
AMRAP 45
1000m Row
100m Farmers Carry 2x24/16kg
30 Push Ups
CrossFit Gymnastics:
Skill
Free Handstand

Strength
20 Min Emom:
Min 1- Max Ring/Bar Dips
Min 2- 4/4 Negative Step Ups
Min 3- Max Chin Ups
Min 4- Reverse Flys
Min 5- Rest!