11-19-20 Middle Management

18
Nov

11-19-20 Middle Management

Announcements

Gobble Wobble WOD – 8 & 9:15am Thanksgiving Day

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

1min Active Samson + Air Squat

100m Run

45sec Slow Air Squats (Arms Overhead)

50m Run

30sec PVC Overhead Squats

Warm-up (No Measure)

Overhead Squat Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Mobility

Warm-up (No Measure)

1min ea:

PVC Pass Throughs

PVC Lat Stretch

PVC Wall Squats

PVC Sotts Press

Metcon

Metcon (Weight)

Heavy Complex:

1 Squat Snatch

1 Low Hang Squat Snatch

1 Overhead Squat
Build to a Heavy Complex

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

with Workout Weight:

100m Run

3 Squat Snatches (115/85)

Metcon

Metcon (Time)

For Time:

400M Run

20 Squat Snatches (115/85)

400M Run