CrossFit – Friday, December 1st, 2017

Workout of the Day 

-Weightlifting-

Snatch (full movement)

EMOM 8 minutes: Build to a heavy single

80% (HS) x 1 x 3 sets (90 second clock)

-Conditioning-

Baseline

Two rounds, each for time, of:
Row 500 meters
40 Air Squats
30 Ab Mat Sit ups
20 Push ups
10 Pull ups

*Push ups to be completed on 2 touching red plates for the hands and 1 red plate for the feet. Chest must touch plates.

*Round start times: (Round time cap: 8 min)
Heat 1 – 0:00, 11:00
Heat 2 – 3:00, 14:00
Heat 3 – 6:00, 17:00

 

-Skill-

Three rounds, each for time, of:
10-15 Strict HSPU
Rest 1 minute

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