WEDNESDAY CROSSFIT 12/19/18
GRIND:
A. 3 sets
5 Single Arm KB Push Press + Overhead Carry (length of gym and back), Each Arm
B.EMOM x 20 minutes (5 sets)
minute 1- 10-15 single arm db snatch
minute 2- 12-15 wall ball shots
minute 3- 12/8 calorie bike
minute 4- rest
*Regardless of starting station, everyone rests at the same time.
*Complete the bike as quickly as possible
Work at any given station should not exceed 45 seconds
SPORT:
A. Power Snatch 6 x 1.1 (climbing)
Every 2 minutes, for 12 minutes
1.1 = rest 10 seconds between singles
70%
75%
80%
80%
85%
85%+
B. EMOM x 20 minutes (5 sets)
minute 1- 6-8 HSPU
minute 2- 5 hang power snatches, ub
minute 3- 15/10 calorie row
minute 4- rest
*Regardless of starting station, everyone rests at the same time.
*Complete the row as quickly as possible
Work at any given station should not exceed 45 seconds
sub for hspu = 3 wall walks
