Dec 16th, 2019

16
Dec

Dec 16th, 2019

CrossFit Black Box – CrossFit

Warm-up

Metcon (No Measure)

2 x 50ft High Knee Kareoke

(twice facing each directions

3 x Hurdle Bounds into sprint

Weightlifting

Back Rack Lunge (8-8-8-8 (4 Eech Leg))

*Superset w/3 Jumping Step-ups w/high knee each leg

Metcon

Metcon (No Measure)

EMOM for 18:00

Min 1: 5 Power Cleans + 7 Front Squats, 155/105

Min 2: 5 Dumbbell Burpee Box Step Overs, 24/20″, 50/35’s

Min 3: 20 Double Unders + 10 Pull-ups
**Scale as necessary to keep each minute at about a 40sec:20sec work:rest ratio

Competitor

Metcon (No Measure)

Pre-WOD/Skill

3 Rounds:

250m Row

5 Muscle Snatches

5 Sotts Presses

7 Kipping HSPU, deficit if possible but unbroken
**Perform before your class or workout for the day when possible. Otherwise use as a finisher.

Metcon (Weight)

0:00-12:00

E2M for 12min

1 Snatch Lift-off above knees

1 Snatch Pull (pause at power position)

1 High Hang Snatch

12:00-22:00

EMOM for 10min:

1 Power Snatch

1 Hang Power Snatch

1 TNG Power Snatch
Focus here is speed in the transition and the turnover. DO NOT MAX OUT! Stay on the minute for just the given 10min and hit all the reps with speed and intent. No lifts should exceed 80% of your 1RM snatch at the most.