Wednesday, December 18th Crossfit Workout of the Day
Warm Up
2 rounds:
10 pass thrus
5 OHS
5 behind neck snatch push press
5 box jumps
5 scorpions
5 barbell muscle snatch
Strength
Every 2:00 for 10 sets:
Snatch
Sets 1-4: 80%
Sets 5-7: 85%
Set 8: 90%
Sets 9-10: Go up!
Conditioning
12 minute EMOM
Minute 1 – 30 seconds max calorie row
Minute 2 – 12 DB snatches (50/35)
Minute 3 – 10 ring dips
Score is total calories.
2019 12 17