CrossFit 12/04

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Stay Strong CrossFit – CrossFit

Warm-up

2 Rounds

20 Cal Row/Bike/Ski

40ft WGS w/Push Up

12 PVC Passthroughs

6 PVC Tall Power Snatch

+BB

5 Slow Pull Muscle Snatch w/3sec Eccentric

5 Snatch Grip Strict Press

5 Tall Power Snatch

+Weight

5 Slow Pull Power Snatch w/3sec Eccentric

5 Tap and Go Power Snatch @ 45%

5 Tap and Go Power Snatch @ 55%

Weightlifting

Power Snatch

EMOMx12

4 Rounds – 3 @ 65%

4 Rounds – 3 @ 70%

4 Rounds – 3 @ 75%

*Work percentages off of 1RM Snatch and perform as t-n-g

WOD

Metcon (Time)

For Time

20-15-10-5 Front Squat

5-10-15-20 Chest 2 Bar

*16min Time Cap

L1

(35/55/75/85) – F

(45/65/95/115) – M

(Highest Pull Up Progression)

Rx

(65/95/115/135) – F

(95/135/155/185) – M

Rx+

(95/105/135/155) – F

(135/155/185/225) – M