CrossFit – Fri, Dec 8

CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

3 Rounds

:20 Bike Sprint

:20 Rest

:20 HS Hold

:20 Rest

:20 Muscle Snatch (empty bar)

:20 Rest

Get Fit Min 24-54 (6 Rounds for time)

Every 5:00 for 30:00

25/18 Calorie Echo/AAB

5 Wall Walks

3 Heavy Power Snatch

-Push the Bike pace just a bit beyond your comfort zone. The Wall Walks should be smooth/steady and take right around :60 total. This should leave you enough time to complete 3 Power Snatch singles and still have nearly a minute rest before the next round. You should increase your weights on the Snatch as you are able across the 6 Rounds. You can change weights strategically at any point to build in rest.

WELLNESS WOD (6 Rounds for time)

Every 5:00 for 30:00

20/16 Calorie Echo/AAB

4 Wall Walks

16 Alternating DB Snatch 35/20

Competitor Extra (AMRAP – Rounds and Reps)


5 Strict HSPU

25′ Sandbag Carry 150/100

-You can bring a little intensity here and push the pace on both movements. Pressing shouldn’t really affect your ability to continue to recover during recharge week. The Sandbag should be light enough that you can pick it right up and walk with it UB each time