2020-11-17 WOD

OVERVIEW

Today’s WOD is a 10 minute Amrap with snatches, overhead lunges, and some rope climbing. We’ll be looking for a medium weight bar that allows us to hang onto all sets unbroken, and a rope climb variation that challenges us.  With a short time domain and a relatively light weight on the bar, our goal is to step on the gas, and keep on it for the full duration. 

WARM-UP

Mobility

  • Trap mash

  • Lat roll

  • PVC Pass thru

Warmup

  • 30 sec work/15 sec rest

  • Walking lunges 

  • Banded external rotations

  • Ring rows

  • Mountain climbers

  • Bar hang

  • Plate GTO

Activation

  • Rope climb technique 

  • Burgener warmup

WOD

AMRAP 10

5 Power snatch

10 OH Lunges 

1 Rope climb

COOL DOWN

Forearms

Traps



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Personal Training

Crossfit MXL

4210 Old Bethlehem Pike, Suite C

Telford, PA 18969

215-703-8262

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