12.4.19 Workout of the Day

Save the Date

Christmas Party @ Poseidon Dec. 14
Buffalo Run @ Palmetto Bluff Dec. 15

Box Brief
-December Committed Club is here. Please continue to sign in prior to class. Athletes who check in 20 plus times this month will be raffled off for a free month.

-Hoodie and Long Sleeve T shirt Pre order sheets are on gym whiteboard. Orders will be placed Monday, December 9th at noon.

CrossFit

Power Snatch Complex
On the 2:00 x 5 Sets:
1 "3-Pause" Power Snatch
1 Power Snatch

1st Pause (2 Seconds): Just Below Knee Level
2nd Pause (2 Seconds): Jumping Position (Pockets)
3rd Pause (2 Seconds): Catch Position

Conditioning
"Power Wheels"
AMRAP 3:
9/6 Calorie Assault Bike
12 Power Snatches (95/65)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
8 Power Snatches (115/85)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
4 Power Snatches (135/95)

ICT

Conditioning
6 sets for max total reps
AMRAP 3:
35/25 Calorie Row INTO remaining time Max
Devils Presses (50’s/35’s)

-Rest 3 Minutes between rounds-

Midline:
Double Tabata