12/19/16 – OH Squats

jeet-and-rikki

RANT

Keep paying attention to the holiday schedule this week!  Monday, Tuesday & Wednesday are as regularly scheduled, though.

CrossFit Performance

A. OH Squats @33X1 – 5×5

*TECHNIQUE

+

AMRAP 12

1, 2, 3,…..

Strict Knees to Elbows @3133

Hang Power Snatch

CrossFit Fundamentals

A. OH Squats @33X1 – 5×5

+

AMRAP 12

24 Alt. DB Snatch

12 Box Jumps

6 Burpees

Olympic Weightlifting

A. Above Knee Power Snatch + Above Knee Snatch – heavy set

B. Above Knee Snatch @A – EMOM 10

C. Power Clean + Jerk – heavy in 6-8

D. Front Squats @C – 3xAMRAP, rest 2:00