CrossFit – Wed, Dec 10
Certus 100k Holiday Challenge goes until 1/1. All C2 Machines, running and walking count. BIKE METERS COUNT AS HALF METERS.Certus Xmas party Sat. 12/13 at 6pm. Location: at the gym. Theme: Winter WhiteoutHero WOD #4 of our 12 Heroes Challenge will be Friday 12/12. Plan accordingly!
Performance
Snatch (3 Reps Every 2:00 x 4 Sets)
Fitness
Snatch Grip Deadlift (6 Reps every 2:00 x 4)
Performance Option (AMRAP – Reps)
With a partner:
AMRAPx12:00
1200m Run
Max Sandbag Cleans in remaining time (150/100)
Coach’s Notes: Record total Sandbag Cleans. Run together. Split the cleans any way.
Fitness Option (AMRAP – Reps)
With a partner:
AMRAPx12:00
1200m Run
Russian KBS (70/53)
Coach’s Notes: Start around 65% and build to 9/10RPE. no more than 5 seconds rest between reps. Not TNG. Power or Squat but we recommend squatting.