Tamalpais CrossFit WOD November 9 2026

10 SETS
2 Power Snatch (Singles)
*Start Moderate and Build to Moderate-Heavy
-Rest 1:00 b/t Sets-

GRIZZLY-FOR TIME
9-7-5
Power Snatch 95/135M-75/105
Burpee Bar Muscle Up

KODIAK-FOR TIME
9-7-5
Power Snatch 75/115 M60/90
Burpee Chest to Bar

POLAR-FOR TIME
12-10-8
Dumbbell Alt. Snatch (light)
Sprawl + Jumping Pull Up

MOBILITY-3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Couch Stretch (each)
1:00 Bicep Stretch on the Wall (each)
2:00 Front Rack Fixer

XTRAFIT-3-4 SETS
10-12 Dumbbell Spanish Squats or Bulgarian Split Squats (each side)
15 Banded Prone Hamstring Curls
-Rest 1:00 b/t Sets-

Extra Work · Part 1
EMOM 10:00
MIN 1 – 20/16 Cal Row
MIN 2 – 50 Unbroken Double Unders

Extra Work · Part 2
ON A 15:00 CLOCK
Foam Roll, Tissue Work, Stretch / Mobility