WOD 11.05.19

Announcements

The next “Free Bring a Friend Day” will be Fri, Nov. 15th!
Brave Like Bruce Fundraiser: November 9TH, 2019 at 8:30AM-11:30AM ($20 entry fee per person) Pay at event or Venmo to Username: HeatherDarrington before.

CrossFit Helix – CrossFit

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Warm-up

Warm-up (No Measure)

GROUP WARMUP (0:00 – 12:00)

30 Seconds

PVC Pass Throughs

Push-up to Down Dog

Push-up Plank Hold (On Hands)



PVC Hang Power Snatches

Push-up to Down Dog

Alternating Bird Dogs



PVC Power Snatches

Push-up to Down Dog

Shoulder Taps



Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

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MOBILITY (12:00 – 15:00)

3-Way Shoulder: 30 Seconds Each Position

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MOVEMENT PREP (15:00 – 25:00)

CHEST TO BAR PULL-UPS

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

5 Pull-ups

5 Chest to Bar Pull-ups



PUSH-UPS

Establish Hand Position

15 Second Push-up Plank Hold

5 Push-ups



POWER SNATCHES

5 Snatch Grip Push Press (Behind the Neck)

5 Hang Muscle Snatches

5 Muscle Snatches

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3 High Hang Power Snatches

3 Hang Power Snatches

3 Power Snatches

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POWER SNATCH (25:00 – 40:00)

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Weightlifting

Power Snatch (On the Minute x 12: 3 Power Snatches)

WOD

High Noon (AMRAP – Reps)

AMRAP 12:

12 Power Snatches

12 Push-ups

12 Chest to Bar Pull-ups

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POWER SNATCHES

Rx: (95/65)

MRx: (65/45)