WARM UP – MOBILITY
Quick dynamic shoulder warm-ups
KB shoulder warm-up drills: Halos, presses, rows, windmills etc.
Review/Practice KB Snatch (prep for WOD B)
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Strict pull-up + Dip warm-ups and prep for WOD A.
WOD A
WEIGHTED BAR DIP X 3
WEIGHTED PULL-UP X 3
Alternating EMOM x 14 mins
A1) 3 alt. sets of each
Mins 1-3-5) 3 Weighted pull-ups
Mins 2-4-6) 3 Weighted bar dips
(Instead of using bands today, complete the required reps but jumping up and using a 4-5s controlled negative on each rep)
-Min 7&8 rest-
A2) 3 alt. sets of each
Mins 9-11-13) 8 Weighted bench or box dips (Plate loaded on lap/thighs)
Mins 10-12-14) 8 Ring rows (elevate feet if possible but maintain full ROM)
WOD B
CROSSFIT.COM 181118
21-15-9 reps for time of:
Left-arm kettlebell snatches
Right-arm kettlebell snatches
Pull-ups
Men: 24-kg kettlebell
Women: 16-kg kettlebell
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Scale KB weight and/or reps on the pull-up to maintain a high intensity.
Pull-ups: scale to jumping pull-up or 15-12-9 banded.
ACCESSORY
3 sets: rest as needed
8-10/side x Half kneeling dumbbell press (@3,1,X,1)
8-10/side x Parallette plank supported DB row (@3,1,X,1)
30 Med ball Russian twists (15/side)
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Crossover Symmetry “Recovery”
