TGIF 171215

CrossFit Denham Springs – CrossFit

QOD:
By being yourself, you put something wonderful in the world that was not there before. – Edwin Elliot

Warm-up (No Measure)

Warmup

3 Rds

10 Cal bike

3 low ring transitions

3 jumping ring dips

5 BTN Snatch grip Push Press (bar)

5 Hang Muscle Snatch (bar)

Metcon (Weight)

Pause Snatch

1-1-1-1-1

*Hold in bottom of snatch for 3 seconds

*Use no more than 85%

Metcon (Time)

For time:

30 Hang Power Snatch (115/75#)

30 Muscle Ups

Or

30 Burpees pull-ups

30 DB Hang Snatch (50/35#)

*switch arms every 5 reps

Metcon (No Measure)

12 Days of Christmas

Day 1 – Run 100m

Day 2 – 2 MU/4 pull-ups

Day 3 – 3 Burpees over Bar

Day 4 – 4 Alternating DB Full Snatch (50/35#)

Day 5 – 5 C&J (115/85#)

Go 5-1 once!

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