Month: December 2018

CrossFit WOD, December 12, 2018

12/12/18 Metcon (3 Rounds for reps) At 0:00 3 Rounds: 10 hang power snatch 95/65 30 walking lunges At 8:00 3 Rounds: 10 power snatch 115/85 20 kb swings 53/35 At 16:00 3 Rounds: 10 squat snatch 135/95 10 toes to bar Rest 5 min. Power Snatch (1.1 x 4 sets @75-80%) Rest 10 sec…

CrossFit WOD, December 7, 2018

12/7/18 Metcon (AMRAP – Rounds and Reps) Death By: Strict pulp and Pistols Min 1: 1 strict pullup; 1 pistol R/1 pistol L Min 2: 2 strict pullup; 2 pistol R/2 pistol L ETC… Metcon (3 Rounds for reps) AMRAP 7 15 squat cleans 135/95 15 squat cleans 155/115 AMRAP squat cleans 185/135 REST 3…

CrossFit WOD, December 3, 2018

12/3/18 Snatch (1 power snatch+1 hang PS + 1 behind the neck jerk) 6 sets x 90 sec@70-75% IRM power snatch; can increase during sets. Metcon (AMRAP – Rounds and Reps) Partner Workout: AMRAP 20 40 WB 20/14 40 power snatch 95/65 40 toes to bar 400 m run; both partners run together