CrossFit – Fri, Dec 8

CrossFit Indian Trail – CrossFit

Snatch Warm-Up #1 (No Measure)

2:00 bike/row/run

PVC pass throughs and windmills

PVC banded opener on rig

prone scorpion stretch

5 standing kang squats + 10 alt. cossack squats

10 warrior squats

y’s t’s w’s cuban presses

After metcon:

*barbell warm up then… (3x each) snatch high pulls, muscle snatches, power snatches, muscle cleans, power cleans, split jerks

De-Calf (Time)

40 Wall Balls (20/14)

30 Pull Ups (ring rows)

30 Wall Balls (20/14)

20 Chest to bar Pull Ups (pull ups)

20 Wall Balls (20/14)

10 Bar Muscle Ups (burpee pull ups)

*Time cap 12 minutes

Power Snatch

3 Power Snatch @ 60% 1 RM Power Snatch

3 Power Snatch @ 63% 1 RM Power Snatch

3 Power Snatch @ 65% 1 RM Power Snatch

2 Power Snatch @ 70% 1 RM Power Snatch

2 Power Snatch @ 75% 1 RM Power Snatch

Power Clean + Split Jerk

1 Power Clean + 1 Split Jerk @ 73% 1RM Power Clean

1 Power Clean + 1 Split Jerk @ 75% 1RM Power Clean

1 Power Clean + 1 Split Jerk @ 78% 1RM Power Clean