*Scheduling Note*
Monday 12/26:
- 0800 Open Gym
- 0930 CrossFit
Tuesday 12/27 – Friday 12/30:
- 0615 CrossFit
- 0715 Open Gym
- 0900 CrossFit
- 1000 Open Gym
- 1130 CrossFit
- 1430 Open Gym
- 1700 CrossFit
*Barbell will be cancelled this week
All other days will be scheduled normally.
Strength
Every minute for 8 minutes:
- 1 Slow Snatch Pull + 1 Power Snatch from position 1 + 1 Power Snatch from position 2 + 1 Power Snatch
Notes
Today’s strength is a snatch complex. At the top of every minute for 8-minutes, you will complete 1 slow pull and 1 power snatch from position 1 and 1 power snatch from position 2 and 1 power snatch from the ground. You may build across the 8 sets or stay at the same weight.
During the slow pull, focus on keeping your weight centered, the bar close to the body, and extend vertically. Then dip and drive vertically for the power snatch from position 1. Pause for :01 when you receive the bar overhead. For the power snatch from position 2, focus on passing through position 1 on the way up and drive vertically. You can then drop and reset for the power snatch from the ground. Make sure the bar path looks just like it did during the slow pull.
Conditioning
For time
- 400m Run
- 21 Dumbbell Snatch
- 9 Wall Walks
- 15 Dumbbell Snatch
- 7 Wall Walks
- 9 Dumbbell Snatch
- 5 Wall Walks
- 400m Run
13:00 time cap
Notes
Today’s workout is a couplet of dumbbell snatches and wall walks with a run buy-in and cash-out. Your score is the time to complete the prescribed work or the number of reps completed under the 13-minute time cap.
The runs should take no longer than 2:30. Adjust the distance accordingly.
Use a moderate weight for the dumbbell snatches. The set of 21 should be done in about 2 sets. The set of 15 should take about 2-sets. And the set of 9 should be done unbroken.
If you cannot hold a pace of at least 5 wall walks per minute, consider adjusting the target height or number of reps.