26 Dec CrossFit WOD, December 27, 2018
Posted at 20:00h
in Work out of the day
12/27/2018
Warm-up
Weightlifting
Paused Front Squat (Weight)
Paused Front Squat: 6 x 3 @75%, every 90s.
– 1 Second Pause on each rep
– Take 4 sets to build to 75% before starting the clock
– 1 Second Pause on each rep
– Take 4 sets to build to 75% before starting the clock
Warm-up
3 Rounds of:
5 Muscle Snatch
20 Doubles
@GAME SPEED. Rest 60s
5 Muscle Snatch
20 Doubles
@GAME SPEED. Rest 60s
Metcon
RX+ do 16.3
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
30 Double-Unders
15 Power Snatches, 75# / 55#
CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
Rx+
10 Around the World
10 Pass Thru
10 Overhead Squats
10 Hang Muscle Snatch
10 Overhead Squats