We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More

12.15.2014

Main – CrossFit

Warm-up

3x

3 Goblet Squats W/ Blue Band

3/3/3 Snatch Press W/ PVC

6 Steps Overhead Duck Walk

Then with an empty bar:

5 Snatch Pull

5 Dude Pull

5 High Hang Snatch

5 Snatch

Weightlifting

A): Snatch (Heavy Single; 3×2 @ 70%; E2:00)

B): Back Squat (5×5; @ 70%; E:90)

Metcon

C): Metcon (Time)

For Time:

21-15-9

Hang Power Snatch @ 95/65#

Box Jump 24/20

Accessory

D): Metcon (Weight)

*Swing – EMOM: 10-10-10-10-10 @124/88#

*Rev. Hyp – 3×20

BOOK YOUR FREE INTRO

IN THIS QUICK CONVERSATION, WE WANT TO LEARN ALL ABOUT YOU, YOUR FITNESS GOALS AND HOW WE CAN HELP YOU REACH THEM.

GET OUR FREE 15 AT HOME WORKOUTS GUIDE!

Fill out the form below. Check your inbox shortly!