CrossFit – Tue, Dec 23
Warm Up
Snatch Work (10 Rounds for reps)
Every minute for 5 minutes (5 sets):
Hang Squat Snatch + Squat Snatch + OHS @ 65–70% (build each set)
Then,
Every :30 seconds for 5 minutes (10 sets):
1 Snatch @ 75% (no misses)
Accessory Work (Checkmark)
Every minute for 12 minutes (4 sets):
Station 1- 15 GHD’s
Station 2- 45 Sec sand bag hold 100/70 lbs
Station 3- Rest
METCON (AMRAP – Reps)
20 min AMRAP
12/10 cal ski
10 OHS (115/75)
12 box jumps (24/20)
10 Push Ups
Goal: 6-8 Rounds
Three sets:
10 snatch high pulls with PVC
10 PVC overhead squats
6 inchworms