10 Dec CrossFit WOD, December 11, 2020
Posted at 20:00h
in Work out of the day
Friday
Warm-up
Warm-up
AMRAP x 8 MINUTES*
5 Inch Worms
5 Behind the Neck Snatch Grip PVC Presses
5 Back Rack PVC Jumping Squats
10 Alt. Cossack Squats (PVC Optional)
5 Muscle Snatch
5 Inch Worms
5 Behind the Neck Snatch Grip PVC Presses
5 Back Rack PVC Jumping Squats
10 Alt. Cossack Squats (PVC Optional)
5 Muscle Snatch
*Tia Clair Toomey’s Snatch Warm-Up. Barbell Optional after the first round.
Skill
Metcon
3 SETS FOR QUALITY
4 Hang Snatch High Pull
+
3 Hang Muscle Snatch
+
2 Overhead Squat
+
1 Hang Squat Snatch
4 Hang Snatch High Pull
+
3 Hang Muscle Snatch
+
2 Overhead Squat
+
1 Hang Squat Snatch
*Sets 1 / 2 with empty barbell. Set 3 with light load.
(No Measure)
Workout
Metcon (Time)
5 ROUNDS FOR TIME
500/400m Row
9 Hang Squat Snatches (115/73)
500/400m Row
9 Hang Squat Snatches (115/73)
(Score is Time)
Finisher
Metcon
2-3 SETS FOR QUALITY
1:00 Side Plank (R)
1:00 Elbow Plank
1:00 Side Plank (L)
1:00 Side Plank (R)
1:00 Elbow Plank
1:00 Side Plank (L)
-Rest 1:00 b/t Sets-
(No Measure)