Workout of the Day

CROSSFIT

“Partner Up”

Part 1

Cycle for 10 minutes:

Timekeeper, 15 box jumps 24″/20″

P2: Max reps KB swings, 1.5pd/1pd

rest for 3 minutes

Part 2

Cycle for 10 minutes:

Timekeeper, 15 balls slams 35#/25#

P2: Max double unders

CROSSFIT LITE

3 rounds:

15 KB Swings (53/35)

15 Pullups

Finisher:

3 rounds:

1 minute Max Mountain Climbers

1 min rest

COMPETITOR

Warmup:

Overhead Squat 3 sets of 3 @65% snatch (hold bottom for 3 seconds)

Then..

Block Snatch 3@65%, 3@70%, 3@75%,2@80%

Then..

Workout:

7 minute amrap:

X Rep Hang Snatch @ 60%

1 Rope Climb

X= Increasing 1 rep every round. 1 rep the first round, 2 reps the second 3 the third etc.

SKILL

6 Minute AMRAP

Teams of 3 (1 Person working at a time)

3 DB Snatches (Right)

3 DB Snatches (Left)

3 Ball Slams (35/25)

THEN

3 Sets

2 Snatch Deadlift

2 Snatch Pulls

*Perform all 3 sets at or above 1 Rep Max Snatch

THEN

1 Rep Max Snatch

CFH December 2013 Programming_ALL

REMINDER GYM CLOSED SATURDAY FOR WINTER CHALLENGE 6.0