Strength 1
Snatch
2-2-1-1-1
Strength 2
Bent over row
8-8-8
Cashout WOD
9-6-3
Snatch grip deadlift
Hang power snatch
Overhead squat
Rx – 135/95
^7 min cap
**Starting off the week and wrapping up the month with our double strength day. Going overhead and squatting with the snatch, working up to a heavy single. I realize that people have been away for Thanksgiving, so this might be one you ease into a bit. Always, always, *always* remember that ‘heavy X (whatever!)’ is always relative to the time allotted, if you’re new to CrossFit, if you’re dealing with some weird shoulder thing, dealing with a lot of stress, etc. It doesn’t mean HEAVY; it means stay within your means.
The second movement is to build that upper back to you can support weight overhead. That will come in handy on our short cashout WOD. Note the time cap here.. yeah, we want you moving. Weight too much for you? Scale it to something that allows you to do the movements and stay under the time cap.