Friday, Dec. 29 CrossFit Workout of the Day
Warm up
2 rounds, 30 seconds each
PVC pass thrus
Good mornings
Slow overhead squats
Push ups
Plank hold
Barbell warm up
3 hang snatch deadlift
3 hang snatch high pulls
3 muscle snatches
3 hang power snatches
3 hang snatches
Strength
Hang snatch high pull + hang snatch: 5 sets
*Light – no heavier than 60% of 1RM snatch
Conditioning
15 minute AMRAP:
30 KBS (53/35)
20 front rack DB lunges (50/35)
10 ring dips
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