CrossFit – Tue, Dec 30
Warm up
Clean and Jerk (Every minute for 5 minutes (5 sets):
Hang Squat Clean + Squat Clean + Front squat @ 65–70% (build each set)
Then,
Every :30 seconds for 5 minutes (10 sets):
1 Clean @ 75% (no misses))
Accessory Work
Every minute for 12 minutes (4 sets):
Station 1- 14 DB Bicep Curls
Station 2- 14 Ring Dips or Dips
Station 3- 14 KB Swings
METCON (AMRAP – Rounds and Reps)
20 min AMRAP
12/8 Cal ski
6 Power snatch (95/65)
10 Crossovers
6 OHS (95/65)
150m Run
Three sets of:
5 cal ski
10 PVC snatch balance
8 snatch drops
8 tall snatches