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  • CrossFit AMRAP

Monday, December 9th

STRENGTH:

*Start with an empty barbell and build.

0:00-10:00

1 Hang Snatch Pull

1 Hang Snatch High Pull

1 Hang Squat Snatch

1 Snatch Balance


From the 10:00-20:00

Build to a Moderate to Heavy Single - Hang Squat Snatch

*Not a 1RM


WOD:

AMRAP in 9:00

10 Hang Squat Snatches 75/55

30 Double Unders

SWEATFEST

8 Rounds For Time:

15 Kettlebell Swings 

15 DB Power Cleans

15 Box Jumps

15 Weighted Sit Ups

CROSSFIT FOR SPORT

*Over the next 2 weeks we will be testing different movements to establish a foundation for the next strength and conditioning cycle.


STRENGTH:

Back Squat

*Establish a heavy single


WOD:

30 Burpees,

Then 3 Rounds of:

50 Air Squats

25 Pull Ups


Then, 30 Burpees




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