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Wednesday, December 18th

CROSSFIT


STRENGTH:

5 Sets:

1 Hang Power Snatch

2 Power Snatches

3 Overhead Squats

*Start at 65% of your Hang Power Snatch and build in weight


WOD:

AMRAP in 10:00

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches


Rx: 115/85

Scaled: 95/65, 75/55

Comp: 135/95

SWEATFEST

10 Rounds:

10 Sprints (10M)

10 Goblet Squats

10 KBS 

5 Box Jumps

CROSSFIT FOR SPORT

STRENGTH:

Every :30 

2 Hang Power Cleans @ 70% of your 1RM


WOD:

100 Double Unders/150 Single Unders

Then, 3 Rounds of:

15 Slam Balls

15 Burpees

Then, 100 Double Unders/150 Single Unders


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