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December 10, 2019

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
25/leg Lateral Toe Taps with Band
10 V-ups or Tuck-ups
10 Tuck Jumps
1 From Floor Snatch Complex (Build)*
*From Floor: 2 Pull, 1 Power, 2 Full

Strength: Snatch
Level 1: Technique
Level 2: 5×3 (Build)
*Must be touch-and-go*

WOD: “Bawitdaba”
10min AMRAP
10 Snatch (75%)
10 Box Jumps
5/5 MB2T

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
25/leg Lateral Toe Taps with Band
10 V-ups or Tuck-ups
10 Tuck Jumps
3 Toes to Rings or Ring Leg Raises

WOD:
10 Rounds
6 T2B
8 Burpees
10 Box Jumps
12/12 Mt. Climbers

Barbell
Seated Strict Press – 5×8 (Build)
Decline DB Bench – 5×10 (Straight)
Superset 5x:
a) 8 Bench Dips
b) 10 Plate raise (45/25)
Wall Sit Hammer Curl – 5×15
Accumulate 50 hanging Knee Raises