FRIDAY NOV 6th

WARM UP (10 min amrap NFT)
100 m run
10 Shpt
10 pvc muscle snatch
10 pvc OHS
10 pvc snatch balance
5 Pull ups
Mobility 10 min

STRENGTH
EVENT 1 of LIFT OFF
Snatch 10 min

The first event of the CrossFit Liftoff is a 1-rep-max snatch. The weight of the heaviest successful snatch in pounds is the athlete’s score.
Immediately before or after the athlete’s performance for each event, the athlete must weigh in either with a judge or on video. See the Liftoff rulebook for weigh-in protocol.
EVENT 2

CLEAN & JERK 10 min

The second event of the CrossFit Liftoff is a 1-rep-max clean and jerk. The weight of the heaviest successful clean and jerk in pounds is the athlete’s score.
Immediately before or after the athlete’s performance for each event, the athlete must weigh in either with a judge or on video. See the Liftoff rulebook for weigh-in protocol.

EVENT 3
Workout theres Rx and scaled

Rx’d Workout
Complete as many rounds as possible in 12 minutes of:
3 snatches
6 clean and jerks
9 chest-to-bar pull-ups
54 double-unders
M 135 lb., F 105 lb.

Scaled Workout
Complete as many rounds as possible in 12 minutes of:
3 snatches
6 clean and jerks
9 pull-ups
54 single-unders
M 95 lb., F 65 lb.

Notes

At the call of “3, 2, 1 … go,” the athlete will begin snatching the barbell. Once 3 snatches are complete, the athlete will begin 6 clean and jerks at the same weight. The athlete will then move to the pull-up rig and complete 9 chest-to-bar pull-ups (chin-over-bar for scaled). Lastly, the athlete will go to the jump rope and complete 54 double-unders (single-unders for scaled) before starting over on their next round.

The athlete’s score will be the total number of repetitions completed within the 12-minute time cap.

Immediately before or after the athlete’s performance for each event, the athlete must weigh in either with a judge or on video. See the Liftoff rulebook for weigh-in protocol.

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