Main – CrossFit
Warm-up
Warm Up #6 (Run) (No Measure)
Run 2 Laps
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold
Stretches: Couch Stretch, Posterior Chain Floss, Squat Dislocates
Strength & Skill
***Work on explosive 2nd pull and getting comfortable in a deep catch.
***Stretch in-between rounds.
Hang Snatch (5-5-5-3-3-3)
Metcon
Metcon (AMRAP – Rounds and Reps)
26Dec2014
Complete as much as possible in 12 min. of:
2 x Snatch
10 x Double Unders
4 x Snatch
20 x Double Unders
6 x Snatch
30 x Double Unders
8 x Snatch
40 x Double Unders
10 x Snatch
50 x Double Unders
12 x Snatch
60 x Double Unders
14 x Snatch
70 x Double Unders
…..Continue rep scheme until time.
**Use 70%-80% of your 3RM from the S/S.