Monday, December 23, 2019

CrossFit

Performance

Snatch 3-2-2-1-1-1, every 90sec, goal is to work to a heavy single Snatch

Then,

For Time:

Reps of
30-20-10:

Handstand Push Ups
Dumbbell Box Step-Ups, 24″/20″ (50/35)

Directly Into…

10-20-30:

Alternating Dumbbell Snatches (50/35)
Box Jumps, 24″/20″

Intermediate

Snatch 3-2-2-1-1-1, every 90sec, goal is to work to a heavy single Snatch

Then,

For Time:

Reps of
30-20-10:

Handstand Push Ups to ABMAT
Dumbbell Box Step-Ups, 24″/20″ (35#/20#)

Directly Into…

10-20-30:

Alternating Dumbbell Snatches (35#/20#)
Box Jumps, 24″/20″

Fitness

AMRAP in 8min of:
2 Power Snatches + 2 OHS
28 Sit-Ups

Then,

For Time:

Reps of
30-20-10:

Push Ups
Dumbbell Box Step-Ups, 20″/16″ (20#/10#)

Directly Into…

10-20-30:

Alternating Hang Dumbbell Snatches (20#/10#)
Step Ups, 20″/16″

Resolution Burn

EMOM for 8min, alt between:
30sec Mountain Climbers
10 Burpees

5 Rounds For Time of:
20 Jumping Pull Ups
20 Push Ups
20 Goblet Squats
20 Weighted Plate Sit-Ups

Resolution30

AMRAP in 6min:
Row 200m
10 Burpees

Rest 1min

AMRAP in 6min
Ski 200m
20 Air Squats

Rest 1min

AMRAP in 6min
200m Run (If raining do 20 Double Unders or 40 singles)
20 Overhead Walking Lunges with Plate

A TRAINING EXPERIENCE LIKE NO OTHER

Grab your free session at Resolution CrossFit today!

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