CrossFit – Tue, Dec 13 Snatch Complex (Weight) Snatch Complex 5 Sets of the following complex @70% of 1 RMSnatch: Snatch First Pull w/3 second pause at the knee+Snatch High Pull+High-Hang Snatch (squat)+2 OHS Rest 2:00 between each set. Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP:5 C2B PU10 HSPU15 Air Squats L1: Chin-over-bar PU/1
CrossFit – Mon, Dec 12 Metcon (AMRAP – Reps) Backsquat:7×3 @72.5% of NEW TM1xME 3+ of NEW TM Rest 105 seconds btwn sets. New Training Max= Add 5 lbs. forevery rep over 10 performed fromweek #3’s ME set @75%.. Metcon (Time) For Time: 21-15-9Echo Bike CalsWall Ball Shots 20/14 -Row 500m- 9-7-5Wall Walks50ft. HSW after
CrossFit – Sat, Dec 10 Saturday Community Wod 22 Min AMRAP (AMRAP – Rounds and Reps) 1 Wall Walk 1 Power Snatch@95/65 1 Over Head Squat 1 Box Jump@24/20 *Rest 1:00 Min* **Add 1 Rep per movement each Rd** RX+ 115/85, 30/24
CrossFit – Fri, Dec 9 Emily – “revised” (Time) A version for “Emily” 10 RFT:30 Double Unders15 Ring Dips30 Squats100m Sprint Rest 2:00 L1: Banded RDL2: Matador DipsL3: Box Dips
CrossFit – Thu, Dec 8 EMOM Action (Weight) Alternating EMOM for 10:00: A) 5 C&J (power or squat) @40%of 1 RM B) 20 Split Jumps Metcon (Time) 3 RFT:20 Thrusters 115/7520 C2B Pull-ups20 GHD Sit-ups L1: Chin-over-bar PU/Parallel GHD SUL2: Strict Banded C2B/Hollow V-UpsL3: Horizontal Ring Rows or BarbellPU/Abmat SU
