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Wednesday 12/13

13
Dec

Wednesday 12/13

Great Woods CrossFit – CrossFit

Warm-up

3 Minutes of Assault Bike, then..

10 Leg Swings/leg (forward, back, left, right)

20 Air Squats

20 Walking Lunges

20 PVC Passthroughs

1 minute of Ankle Dorsiflexion/side

FITNESS

2 Rounds of:

8 Bulgarian Split Squats each leg

15-20 sec Supine Grip Hang From Bar

30 sec Plank

PERFORMANCE

w/ a PVC Pipe, 5 reps of each

Snatch-Grip RDL

Snatch Pull from Below Knee

Muscle-Snatch

Overhead Squat

Snatch Push Press

Snatch Drop

Hang Snatch

Snatch from Mid Shin

Strength & Accessory

Fitness

Four sets of:

Supinated-Grip Pull-Ups x 6-8 reps @ 2111

Rest 60 seconds

Russian Step-Ups x 10 reps each leg

Rest 60 seconds

Hollow Hold Flutter Kicks x 45-60 seconds

Rest 60 seconds

Performance

Take 20-25 minutes and build to today’s 1RM Snatch

Snatch

Metcon

Fitn: Metcon (Time)

20, 15 and 10 reps for time of:

Single Arm Dumbbell Snatches

V-Ups

Perf: Isabel (Time)

For Time: 30 Snatches, 135# / 95#

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