CrossFit – Sat, Dec 6
General Warm-up
AMRAP 24 Minutes with a partner: (AMRAP – Rounds and Reps)
20 Strict Pull Ups
20 Calorie Echo/Assault Bike
20 Hang Power Snatches* 145/100lbs
20 Calorie Echo/Assault Bike
Split work anyhow, one athlete working and one resting.
* “Bounce snatches” are not allowed – lower the bar to mid-thigh or lower on each rep.
Feel: Muscle Overload/Gas
Pace: Sustain
Target Score: 4+ rounds
Firebreather Score: 5+ rounds
Extra Credit (6 Rounds for reps)
6 Sets
10 Back Rack Walking Lunge Steps
Rest 2:00
Athlete notes: Watch your ass. Literally? Get a feel for a challenging weight that will not result in a week of DOMS, then stick there for sets 4-6.
4 Rounds each with a partner
Partner 1: Dead Hang/Handstand Hold*
Partner 2: 10/8 Calorie Echo/Air Bike + 10 Plate Ground to Overhead
Switch when biking partner is finished
*Alternate from round to round