19 Dec CrossFit WOD, December 20, 2022
Posted at 20:00h
in Work out of the day
CrossFit – Tue, Dec 20
Warm Up
Workout Prep
1 set
10 Double Unders
5 Sit Ups
Metcon (Time)
“Bad Annie”
100-80-60-40-20
Double Unders
50-40-30-20-10
Sit-ups
15 Min Cap
Weightlifting
1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch x 5 sets
*Build to a Heavy Unbroken Complex across 5 working sets
Every 2 Minutes
Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)