CrossFit – Wed, Dec 31
Warm up – Wednesday
8:00 Flow
1:00 Easy Machine
3 Inchworms
10 Deadbugs
6 Dumbbell Snatches (light)
10 Bodyweight Step Back Lunges
4 Empty Bar Snatch Grip High Pulls
2 Empty Bar Power Snatches
Metcon – Wednesday (Time)
AMRAP 15:00
5 Wall Walks
20 GHDs (or V-Ups)
20 Hang Dumbbell Snatch (50/35)
20 Dumbbell Step Back Lunges (50/35)
(Score is Rounds + Reps)
(KG conv: 22.5/15 DB)
RX+
AMRAP 15:00
7 Wall Walks
20 GHDs (or V-Ups)
20 Hang Dumbbell Snatch (50/35)
20 Dumbbell Step Back Lunges (50/35)
(KG conv: 22.5/15 DB)
Power Snatch (-Rest 3:00 after the Workout is completed-
8:00 to establish a Heavy Power Snatch)
8:00 to establish a Heavy Power Snatch)