Day

December 18, 2018
3 Position Power Snatch Hang; Below Knee; From Ground CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#
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Warm-up Scap retractions hanging Scap retractions Press I g Kip swings w/hand lift x3 Push-ups x5 Pull-ups x3 Pike push-ups x5 Chest to bars x 3 Handstand push-ups x3 Bar Muscle details Clean Prep Pull-under Deadlift + pull-under Clean cycle lecture + trials Metcon (Time) 20 RFT x1 Bar Muscle-up x3 strict HSPU x5 Power...
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Workout of the Day

CrossFit

  • CrossFit WOD 12/10/19

    Warm-up
    Plyo ladder

    Windmill

    3×3

    t-get up prep:

    10 steps
    Metcon (Weight)
    50ft plate push

    75 double unders

    X2 Turkish get ups

    Rest 1m

    5 rounds
    *Be patient with the plate push. If it isn’t working, try a different approach. Problem solve to find efficiency.

    **Substitute a 45s sprint on the bike in lue of ability to do double unders.

    ***Turkish get up should be a challenge on its own and require a ton of focus under fatigue. If a rep is failed, it means rest longer.

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