CrossFit – Mon, Dec 23
Announcement:
Clean (Weight)
Opt. 1 -Test- 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, PR Attempt
Opt. 2 -Build- 5×3 @ 75-90% Warm up to 75%, go by feel, increase weight if it feels good up to 90%
Opt. 3- Accessory
Sub Clean for Snatch
12 min AMRAP: (AMRAP – Rounds and Reps)
2 1-arm DB Snatch/KB Hang Snatch
2 Sit-ups/ W. Sit-ups
2 Goblet Squats
4 1-arm DB Snatches/KB Hang Snatch
4 Sit-ups/W. Sit-ups
4 Goblet Squats
6…
6…
6…
Continue to add 2 reps to each round completed
Accessory Work: (Weight)
Barbell Good Mornings
5×10
Holiday Schedule:
Christmas Eve- 10 am Class only (12 days of Christmas Partner WOD)
Christmas- closed-
Day after Christmas- 10 am Class only
All other days regular schedule.