12/10 Monday - Calibrated CrossFit

Warm-Up

3rnds:continuous movement (10min time cap)

:20sec Battle Rope

10/side – Leg swings forward and side to side

10/each of – y,t,w,l (shoulders)

5/side – Scorpion

5/side – Lateral Lunge

5 Muscle Snatch w/ bar

5 Snatch Drops

Fitness

A1. High Hang Power Snatch, 3-3-2-2,90sec no dynamic starts, do not drop bar b/t reps

A2. CGBP @ 20X1, 6-8 reps x4 sets, 90sec

B1. Below Knee Power Clean Clean Cluster, 1.1.1 x 4sets, 90sec

B2. Bar/Ring Dips @ 20X0, 8-10 reps x 4 sets, 90sec

C. 8 sets:

2 HSPU

6 Pull-ups

1 min rest

*if you cannot do a HSPU than you will perform 2 HSPU focusing on Eccentric only (4sec down)*

XFitSport

A1. High Hang Power Snatch, 3-3-2-2-2, 2 min – No Dynamic starts, do not drop bar b/t reps

A2. CGBP @ 20X1, 3-4 reps x 5 sets, 2 min

B1. Power Clean Cluster, 1.1.1 x 5 sets, 2 min

B2. Wtd Ring Dips @ 20X0, 4-6 reps x 5 sets, 2 min

C. 10 sets:

2 Kipping HSPU

4 C2B Pull-ups