CrossFit – Fri, Dec 22

CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

Dynamic WU:

25′ Knee Pulls

25′ Quad Pulls

25′ Lunge Steps

25′ Lateral Squats

25′ High Knees (x2)

25′ Butt Kicks (x2)

25′ Duck Walk

25′ Inch Worms

25′ Spiderman Stretch

Get Fit Min 20-28 (AMRAP – Rounds and Reps)


10 R-Arm DB Snatch 50/35

15 Crossover Single Unders

10 L-Arm DB Snatch

15 Crossover Single Unders

-Quick and dirty metcon to start the session. DB

Snatch should be UB for the majority of the

workout, so choose your DB weight carefully. On

the Crossovers you need to either cap the time or

misses for each set, or modify to a jump rope

variation you can move straight through. You

shouldn’t be standing around much during this 8

minute piece.



10 R-Arm DB Snatch 35/20

30 Single Unders

10 L-Arm DB Snatch 35/20

30 Single Unders

Get Powerful Min 40-56 (8 Rounds for weight)

Snatch Complex

Every 2:00 for 16:00

1 Power Snatch + 1 Squat Snatch + 1 Overhead


-Your heaviest lift will be limited by your Power

Snatch abilities. You don’t have to go T&G from the

PS to the Squat Snatch, but you do have to hang

on after the SS for the OHS. Start light and focus

on technique, especially speed under the bar for

that Squat Snatch. Coaches have time to drill the

Snatch between the metcon and start of the


Competitor Extra (AMRAP – Rounds and Reps)


Climb the Ladder

1 50′ Shuttle Run

1 Wall Walk

2/2, 3/3, 4/4, etc…

-This last piece is a 50′ Shuttle, going 25′ out and

back. THe focus on the Wall Walks should be fast

moving hands on the way up and big reach on the

way down to minimize steps and time under