WOD

11/14/2019

By November 7, 2019 No Comments

The MVMT LAB – CrossFit

Warm-up

Dynamic Warm Up: Snatch (No Measure)

Couch Stretch (Left/Right) for 30sec

Samson Stretch for 30sec

Lateral Lunge (Left/Right) x 30ft

Torokhtiy Pulls x 10 reps

Muscle Snatch x 10 reps

Behind the Neck Press x 10 reps

Overhead Squats x 10 reps

Snatch Balance x 5 reps

Behind the Neck Sots Press x 5 reps

Overhead Squat Hops x 5 reps

Weightlifting

Overhead Squat (4×10)

Keep weight relatively light

DB Lat Pullovers (4×10)

Partner Lateral Med Ball Throw (4×10 per side)

Medball to Toes (4×10 )

1 touch left leg and 1 touch right leg =1 rep

Conditioning

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

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