December 9, 2023

CrossFit – Sat, Dec 9

Warm-up

A. General

½ Tabata

Alternate between

– Plate ground to overhead

– Plate in and out jumps

B. Specific

3/3 Single arm DB snatch

3 Double DB Russian swing

3 Double DB Snatch

Practice time for all movements

Metcon
Metcon (Time)

10 rounds for time

3 Double DB hang Snatch

6 Double DB Step ups, 24/20″

9 Box jumps 24/20”

200m Run

Rest 1 min after each round

@ 2x 50/35lbs

RX+ @ 2x 60/40lbs

Run substitution:

– Bike 500m

– Row 250m

– Ski 150m

TC: 34 minutes

Score: Total time

KG: 25/15

Scaling Options

Beginner

6 rounds

3 DB Hang cleans

6 DB Step ups

9 Jump squats

Jog 200m

@ 25/15lbs

Intermediate

10 rounds

3 DB Hang cleans

6 DB Step ups, 24/20″

9 Box jumps, 24/20″

Run 200m

@ 35/25lbs

Team Workout (Time)

You go I go, teams of 3

3 rounds of:

9 rounds (1 full round each)

3 Double DB hang snatch

6 DB Step ups

7 Box jumps

Rest 1 min

1200m Run (Split up as desired)

Rest 1 min

TC: 45 minutes

Extra Accessory
Post chain (Checkmark)

GHD Reverse hypers

3 x 20 reps

Rest 60 sec between sets