CrossFit Indian Trail – CrossFit
“Candy, Candy Canes, Candy Corn, and Syrup!” (5 Rounds for reps)
5 sets:
AMRAP 2 minutes
4 Bar Muscle Ups
12 Dumbbell Box Step Up (2×50/35) (24/20)
Max Squat Cleans (155/105)
-rest 1 minute b/t sets-
Rx option
AMRAP 2 minutes
6 pull ups
12 DB Box Step Ups (2×35/25)
Max Squat Cleans (115/85)
Power Snatch (5×1 building)
1 Power Snatch @ 65% 1 RM Power Snatch
1 Power Snatch @ 70% 1 RM Power Snatch
1 Power Snatch @ 75% 1 RM Power Snatch
1 Power Snatch @ 80% 1 RM Power Snatch
1 Power Snatch @ 80+% 1 RM Power Snatch
Power Clean and Jerk (5×2 building in weight)
1 Power Clean + 1 Push Jerk @ 65% 1 RM Power Clean
1 Power Clean + 1 Push Jerk @ 70% 1 RM Power Clean
1 Power Clean + 1 Push Jerk @ 75% 1 RM Power Clean
1 Power Clean + 1 Push Jerk @ 80% 1 RM Power Clean
1 Power Clean + 1 Push Jerk @ 80+% 1 RM Power Clean