CrossFit – Mon, Dec 5
Weightlifting
<p>Choose Hang Squat Clean if you do not Squat Snatch</p>
Hang Squat Snatch (On the 2:30 x 6 sets)
<p>Set 1: 3 reps @65%</p><p>Set 2: 3 reps @75%</p><p>Set 3: 2 Reps @80%</p><p>Set 4: 1 Rep @85%</p><p>Set 5: 1 Rep @85%</p><p>Set 6: Heavy Single Attempt</p>
Hang Squat Clean (On the 2:30 x 6)
<p>Same sets reps and % as hang Squat Snatch</p>
Metcon
Metcon (Time)
<p>5 Rounds For Time:</p><p>50 DU</p><p>15 OHS (115/85)</p><p>3 Rope Climbs</p><p> </p><p>Modifications:</p><p>DU = work on them for 1 minute, 75 singles or 1:00 on any machine</p><p>OHS = reduce reps or load, Front Squats, single DB squats</p><p>1 Rope Climbs = 3 Strict Pull-ups + 3 Knees to elbows or chest</p>
