*Scheduling Note*
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
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 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. Make sure the bar path for the power snatch looks just like it did during the slow pull.
Conditioning
Complete as many rounds as possible in 10:00:
- 5 Deadlifts
- 4 Hang Squat Cleans
- 3 Front Squats
- 4 Wall Walks
Notes
Today’s workout is 10-minutes of a barbell complex and wall walks. Your score is the number of rounds and reps completed in 10-minutes.
The barbell complex should be completed with a light-moderate weight. The goal should be to complete the 12 reps (5 deadlifts, 4 hang squat cleans, 3 front squats) without putting the bar down each round.
The wall walks should take no longer than 1-minute to complete. Adjust the number of reps or stop short of vertical if needed.