BayWay CrossFit – CrossFit

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General Warm-up (Checkmark)

1 set:

:30 inchworms

:30 push-ups

:30 alternating Cossack squats

:30 shoulder presses

– Hold the bar overhead for at least :01 at the top of each rep.

1 set:

:30 inchworms

:30 push-ups

:30 air squats

:30 push presses

– Hold the bar overhead for at least :01 at the top of each rep.

241126 (2 Rounds for weight)

– RX –

For load:

Snatch

– Build to a 1-rep-max

Clean and jerk

– Build to a 1-rep-max

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

5 sets:

3 snatches

5 sets:

3 clean and jerks

– MASTERS 55+ –

Same as Rx’d

Stretching (Checkmark)

1 set:

1:00 child’s pose

1:00 couch stretch/leg

Snatch

Clean and Jerk

– AT-HOME – (AMRAP – Reps)

EMOM 20:

Min. 1 | :45 alternating DB squat snatches (35/50 lb)

Min. 2 | :30 handstand hold

Min. 3 | :45 DB squat clean and jerks (35/50 lb)

Min. 4 | :30 hollow hold

Min. 5 | Rest

– Use one dumbbell for the snatches and two for the clean and jerks.

– Rest the remainder of minutes 1-4.