CrossFit – Tue, Dec 16
Warm Up
Snatch Work (16 Rounds for reps)
Every minute for 6 minutes (6 sets):
Snatch Pull + Hang Squat Snatch + OHS @ 55–65% (build each set)
Then,
Every :30 seconds for 5 minutes (10 sets):
1 Snatch @ 67–72% (no misses)
METCON (AMRAP – Rounds and Reps)
AMRAP 30:
20/16 cal row
15 wall balls (20/14)
12 DB box step overs (50/35) 24/20”
10 strict HSPU or DB Strict Press
Two sets of:
12 cal bike
8 behind-the-neck PVC snatch press
6 slow inchworms
10 glute bridges