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Monday November 23

TriPark Strength – CrossFit

Warm-up

1:00 Jump Rope

Frankenstein’s x 10 total

Air Squats x 10

Banded Lateral Walk x 10 steps left/right

Banded Monster Walk x 10 steps forward/backward

Explosive Vertical Jumps x 5

1:00 Jump Rope

-Snatch Review-

Strength

High-Hang Snatch

-Every :90 for 12:00 (8 sets)-

High Hang Snatch x 2

@ 65-75% of 1RM Snatch

Those athletes that squat snatched for their 1RM Snatch will complete a high hang squat snatch.

%’s based off of 1RM Snatch found on 11/16/20

Metcon

Metcon (Time)

For Time:

150 Double Unders

100ft. Handstand Walk**

30 Cals. on Rower or Bike

100ft. Handstand Walk**

150 Double Unders

TIME CAP: 15:00

Post WOD Stretching

Arm Across the Body

Cat/Camel

Touch Toes

Seated Piriformis

Worm

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