MONDAY OCTOBER 17, 2022

17
Oct

MONDAY OCTOBER 17, 2022

CrossFit
A. Burg. warmup
B. Overhead squat
C. snatch balance
D. hang (power) snatch

  1. Main: 30 min clock
    A. E2 min x 10 min (0-10): overhead squat (from rack) 3-3-3-3-3

B. E2 min x 10 min (10-20): snatch balance (from rack) 2-2-2-2-2

C. E2 min x 10 min (20-30): hang power snatch (anywhere above knee) 1-1-1-1-1

Longevity
Main
A. wall squat therapy drills
B. E2min x 10 min:
3-5 wall squat/PVC-barbell OHS/DB single arm OHS

Core work: tabata deadbugs for quality

QuickFit/ At home WOD:
Main
Alt tabata: 12 min;

  1. R arm single arm DB overhead squat (scale to DB goblet squat if mobility does not allow)
  2. L arm single arm DB overhead squat (scale to DB goblet squat if mobility does not allow)
  3. plank hold variations

Core work: tabata core of choice (4 min)