MONDAY WOD December 26, 2016

25
Dec

MONDAY WOD December 26, 2016

snatch
HOLIDAY SCHEDULE TODAY (2 Group Fitness WOD Classes)
9am-10am: Group Fitness CrossFit WOD
10am-11am:Group Fitness CrossFit WOD
CrossFit WOD
PERFORMANCE

A
Every 3 minutes, for 18 minutes (6 sets) of:
Snatch x 1.1.1
(rest 7-10 seconds between singles)

B
Complete as many rounds and reps as possible in 8 minutes of:
20 Power Snatches (95/65 lbs)
20 Push Presses (95/65 lbs)
20 Box Jumps (24″/20″)

C
Two sets of:
60 Second Prone Plank Hold
Rest 15 seconds
30 Second Left Side Plank Hold
Rest 15 seconds
30 Second Right Side Plank Hold
Rest 30 seconds

CrossFit WOD
FITNESS

A
Four sets of:
Overhead Squat x 6-8 reps
Rest 45 seconds
Strict Pull-Ups x 3-5 reps @ 3110
(add weight if possible)
Rest 45 seconds
Plank from Elbows x 45-60 seconds
Rest 45 seconds

B
Complete as many rounds and reps as possible in 7 minutes of:
20 Kettlebell Swings
20 Push Press (DB or BB)
20 Box Jumps or Step-Ups

C
Two sets of:
60 Second Prone Plank Hold
Rest 15 seconds
30 Second Left Side Plank Hold
Rest 15 seconds
30 Second Right Side Plank Hold
Rest 30 seconds