WODs

CrossFit WOD, December 28, 2019

By December 22, 2019No Comments
Saturnalia

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Power Snatch + Snatch (E2M x 5, Complex AHAP)
Every 2 minutes for 5 rounds, perform 1 Power Snatch + 1 Snatch. Increase the weight each round. Reset after the Power Snatch. Record your heaviest complex. Not a touch and go lift!

Metcon
Saturnalia
For time: 12 Min Cap

21-15-9-6-3

Power Snatch
Pull-ups

Rx = 75/55# + Pull-ups
Rx+ = 95/65# + Chest to Bar

* STIMULUS * Pace thru the 21 to allow rounds 6 and 3 unbroken on both Snatch and Pull-ups.

Mods – 1.) Snatch weight 2.) Banded pull-ups

Extra Work
Metcon
3 sets:

10 GHD Sit-ups
15 GHD Back Extensions
20 Hollow Rocks