December 16, 2023

CrossFit – Sat, Dec 16

Warm-up

A. General

3 rounds

1:00 machine

10 Plate ground to overhead

10 Plate in and outs

5 Burpee/ Down & up onto plate

B. Specific

2 Sets

10 Empty bar RDLs with Snatch grip

10 Lying leg raises

10 Empty bar muscle snatch

Metcon
Metcon (AMRAP – Rounds and Reps)

AMRAP 30 minutes

10/7 Cal Machine

20 Bar facing Burpees

15 Hang Snatch 75/55 lbs

TC: 30 Minutes

Score: Rounds + Reps

KG: 35/25

Scaling Options

Beginner

AMRAP 30

8/5 Cal Machine

10 Burpees or Down Ups

10 Hang Snatch @ 45/35lbs

Intermediate

AMRAP 30

10/7 Cal Machine

15 Bar Facing Burpees

10 Hang Snatch @ 65/45lbs

Team Workout (AMRAP – Rounds and Reps)

AMRAP 30 minutes, with a partner

20/14 Cal Machine

30 Bar facing Burpees

15 Hang Snatch 75/55 lbs

Break up reps however working 1 at a time

Extra Accessory
Accessory (Checkmark)

3 x

45 sec OHS Hold in bottom squat @ 45/35 lbs