Announcements
FRIENDSGIVING POTLUCK
Mark your calendars: Friday 12/1 @ 7:30 PM Friendsgiving potluck at the gym. Bring a dish and some drinks, and let’s celebrate!
CrossFit Illuminati – CrossFit
Warm-up
A. General
Tic-Tac-Toe
2-4 Games of Tic-Tac-Toe using Light medballs & light plates
10-12 minutes
B. Mobility
Banded Lat stretch
1min per side
C. Specific Hang snatch
– Snatch grip RDL to knees
– Hang muscle snatch
– Hang power snatch, no feet
C. Specific Run
(On the Spot)
– Bounding
– High knees
– Butt kicks
Metcon
Metcon (Time)
3 Rounds
20 Hang Snatch 75/55 lbs
1000m Run
Run subs:
– 2000m Bike
– 800-1000m Row
TC: 24 minutes
Score: Time
KG: 35/25
Scaling Options
Beginner
15 Hang Snatch@ 45/35lbs
400-600m Jog
Intermediate
20 Hang Snatch @ 65/45
800m Run
Extra Accessory
Core (Checkmark)
4 rounds for quality
10 V-ups
20 Sky touches
30 sec/elbow Side plank
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