WOD – Mon, Nov 28
Warm-up
Ellen (Time)
3 rounds for time of:
20 burpees
21 dumbbell snatches
12 dumbbell thrusters
Use a single dumbbell on the snatches and a pair for the thrusters.
♀ 35-lb. DBs ♂ 50-lb. DBs
https://www.crossfit.com/210110
Intermediate: Same as RX
Beginner: 2 Rounds
50 Thrusters (35/45)
50 KB Swings (26/35)
Skill Work
3 sets:
4 KB Turkish get-ups/arm
8 KB windmills/arm
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
AMRAP 5:
7 up downs
14 ground to overhead (10-15 lb plate)
21 air squats
DB Snatch Cycling
4 DB Hang Snatches (each arm)
8 alternating DB Hang Snatches
8 alternating DB Hang Snatche
8 alternating DB Snatches
2 sets:
5 thrusters + 5 snatches