CrossFit – Wed, Dec 21

Forever Young CrossFit – CrossFit

Warm Up (No Measure)

2 Sets:

10 Superman

10 Scap. Pull Ups

5/5 Plate Around the World (25/15)

8/8 Standing Plate External Rotation (5,2.5)

into…

2 Sets:

:20 Quad Stretch (on the wall)

5 Kip Swings

5 Snatch Grip Deadlift

5/5 Lunges w/Torso Rotation (PVC)

5 Muscle Snatch

Strength

Power Snatch into Overhead Squat (No Measure)

ON A 13:00 RUNNING CLOCK…

Build to a moderate 3-reps of Power Snatch into Overhead Squat.

(4-5 Sets)

Demo on the link:

https://youtu.be/hXc-wcbyxaE

Workout

For Time: (Time)

10 Rounds:

4 Squat or Power Snatch (135/95) or 5 Reps w/(95/65)

6 Pull Ups

8 Alt. Single DB Up Down (50/35)|(35/25)*

*4/4 on each arm for the DB up down.*

(20 MIN)