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Metcon

"Mile High"

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Workout

SATURDAY 12.21.19

Weekend Schedule: Saturday (12.21.19): 8:00am- WOD 9:00am- 11:00am- Open Gym Sunday (12.22.19): 10:00am-12:00pm- Open Gym

MC: Metcon (Time)

For Time:
10 Power Snatches @ 60%
8 Power Snatches @ 65%
6 Power Snatches @ 70%
4 Power Snatches @ 75%
2 Power Snatches @ 80%

*Before Each Set: 35 Double Unders*

STIMULUS
Alternating between double unders and power snatches that increase in loading and decrease in reps every round
The loading is based on percentages of your 1RM Power Snatch
Before each set of power snatches (5 sets) complete 35 double unders
Use one barbell and change out the weights as you go

MC: "Mile High" (Time)

Teams of 2:
For Time:
1000 Meter Row or 60/40 Calorie Assault
80 Power Snatches (75/55)
1000 Meter Row or 60/40 Calorie Assault
80 Toes 2 Bar
1000 Meter Row or 60/40 Calorie Assault
80 Bar-Facing Burpees

*one person working at a time. Partition reps as needed.
** 30 Min time cap.

Want to see some of these movements in action? Check out our .

Whiteboard:

Saturday, December 21, 2019

Male Clients

James
Powlan

8:00AM CrossFit

10:00

unbroken: 145, 155, 165, 175, 185

Chris
Benedict

8:00AM CrossFit

0:00

I have no idea my time. DUs sucked. 95#, 105#, 110#, 120#, 130#

Robert
O'Leary

8:00AM CrossFit

10:48

Sub 5/4/3/2/1 MU for DUs

Female Clients