Wednesday, December 17, 2014

Snatch, DL, WB

EMOM for 10min perform the sequence
1 power snatch
2 hang squat snatch


7min AMRAP
Every minute on the minute starting at 0:00, perform
5 DL, 225/155
ME Wallballs, 20/14

Score is # Wallballs completed. Post score to comments.

1 comment:

Carport Crossfit said...

Tomorrow's WOD is

12 Days of Christmas

Do the workout the same way you would sing the song. On the first day of Christmas, do 1 Rope Climb. On the second day, do 2 OHS, 1 Rope Climb. On the third day do 3 Push Jerks, 2 OHS, 1 Rope Climb. Etc...

On the .... day of Christmas, my coaches gave to me
1 12ft Rope Climb
2 Overhead Squats
3 Push Jerks
4 Hang Cleans
5 Burpees
6 Knees to Elbows
7 Kipping Pullups
8 Plank Hold Push Ups
9 AbMat Situps
10 Jumping Lunges
11 Double Unders
12 Handstand Pushups

Post time to comments. Compare to 12/21/09, 12/20/10, 12/19/11, and 12/22/12, 12/23/13. This year the rope is 3ft shorter than previous years so you guys should smoke those old scores!