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Daily Workout WOD, November 16, 2022

Daily Workout – Wed, Nov 16

Metcon

200m Run

1 min/side Banded Bent Over Lat Stretch

1 min/side Spiderman Lunges with Thoracic Twist

1 min Banded Pull Apart

1 min OH Plate Reverse Lunge and Reach

1 min Behind The Neck Snatch Grip Strict Press

1 min OH Squat

 

Then complete 3 sets of:

8 Snatch Balances

Snatch (EMOM x 10 mins: 2 @ 70-80 % of 1RM Snatch)

Use the same weight for the final 5 sets

Snatch (For quality complete:
15 Squat Snatches at 70% of 1RM)

Time Cap: 3 mins

Metcon (AMRAP – Reps)

AMRAP x 7 mins:

Max Ground to Overhead (115/80 – 75/55)

EMOM starting at 0, complete 10 Burpees over Bar (Facing)

Ground to Overhead can be Snatch or Clean & Shoulder to Overhead

Rest 3 Mins
Metcon (AMRAP – Reps)

AMRAP x 7 mins:

Max Effort Burpees over the Bar (Facing)

EMOM starting at 0 complete 10 Shoulder to Overhead (115/80 – 75/55)

Optional Extra Work

Complete 5 sets of:

5 1&1/4 Front Squats

(build to heavy 5 rep)

 

Compete 3 sets of:

8/side Rear Foot Elevated DB Split Squats (T30X1)

Rest 1 min

8 Kneeling GHD Raises (T50X1)

Rest 2 mins

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