CrossFit – Wed, Dec 28
CrossFit – Wed, Dec 28
Barbell Complex (AMRAP – Reps)
2 TNG Snatches + 2 OHS @ 75% of 1 RM
Snatch
Rest 2:00
Then..
Drop down to 55% of 1RM Snatch & complete one unbroken max effort set. These may be squat or power. Record weight & reps. Goal=15-20 reps.
Metcon (AMRAP – Reps)
8:00 AMRAP
12 Thrusters 115/75#
12 Pull-ups
12 Bar-Facing Burpees
*36 total reps per round
Rest 1:00
6:00 AMRAP
8 Thrusters
8 C2B Pull-ups
8 Bar-Facing Burpees
*24 total reps per round
Rest 1:00
4:00 AMRAP
4 Thrusters
4 Bar Muscle-ups
4 Bar-Facing Burpees
*12 total reps per round
*we will score this one TOTAL REPS
1. Jumping BMU
2. BMU Transition
3. Jumping C2B
4. Strict Banded C2B or Chin-Over the Bar PU
5. Ring Row
