Monday November 21st
22.11.21
Thanksgiving Schedule
11/23 Wednesday – No 630 or 730pm class
11/24 Thanksgiving – 8am and 930am only
11/25 Friday – 8am and 930am only
“GRACE OR ISABEL”
INTENDED STIMULUS
Classic CrossFit benchmark.
Finished under 10:00. Advanced athletes pushing to finish sub 5:00.
Repeat from August 17, 2022.
Loading should allow athletes to perform at least 7-reps unbroken.
RX
For time:
30 clean and jerks (135/95 lb)
or
For time:
30 snatches (135/95 lb)
LEVEL 2
For time:
30 clean and jerks (115/75 lb)
or
For time:
30 snatches (115/75 lb)
LEVEL 1
For time:
30 clean and jerks (75/45 lb)
or
For time:
30 snatches (75/45 lb)
SKILL WORK
Post-workout:
3 sets:
20 med ball GHD sit-ups
20 seated leg lifts
STRETCHING
3 sets:
:30 reach, roll, and lift
20 banded pull-aparts
WHITE BOARD BRIEF
Target time | 2:00-10:00
Today’s workout is a repeat of a Classic CrossFit benchmark that we saw back in August.
A couple of different factors can go into deciding which workout you’ll perform. One option is to do the opposite of what you did a few months ago. The second option may be to perform the workout that scares you the most. Another option may be to perform the same workout you completed a few months ago with the intent to hit a new personal record.
These workouts are similar. Choose a load that you can perform for at least 7 unbroken reps. You might choose to perform all 30-reps as “fast” singles, but you need to have the ability to hit 7 unbroken reps.
Strategy is everything in these workouts. Are you going to go for a big unbroken set in the beginning and then see what happens, or are you going to perform singles from the start? The warm-up is an opportunity to practice different strategies and figure out what might work best for you.
