CrossFit WOD – 12/11/15

Metcon (No Measure)

Forearm Slides x15

Goblet Squat x15

Half Rack Goblet Squat V x15

Sot Press x15

Snatch (20×1)

S1- S10 65-75%

S11-15 75-80%

S16-S20 80-85%

*Consistency is the name of the game here! Try and make every rep look the same.

Metcon (Time)

3RFT

x15 Thrusters (Bar)

x20 Box Step-overs (Db/Kb)

Workout of the Day

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    CrossFit Elizabethtown – CrossFitMuscle-ups (muscle-up practice )items to cover:

    – false grip/normal grip
    – hollow and arch position
    – hips to rings, rings to sternum
    – support position

    – Muscle-up modification (see video)5k Row (Time)Max Effort 5k Row

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