CrossFit December 10, 2020
CrossFit 12/10/20
Warm-up
Coaches Choice
10-15 minutes coaches choice
Skill
Skill Practice EMOM9 (3 Rounds for reps)
EMOM9
1) 30s Practice DB Snatch Transitions
2) 30s T2B Kipping
3) 30s Double Under Practice
1) 30s Practice DB Snatch Transitions
2) 30s T2B Kipping
3) 30s Double Under Practice
Scale weight to be lighter and focus on improving movement efficiency
Score each rounds reps – record notes of what you did to practice each minute
Metcon
Shot Caller (Time)
5RFT
21 Wallballs 20/14
18 Alternating DB Snatch 50/35
15 Box Jumps 24/20
12 Toes to Bar
21 Wallballs 20/14
18 Alternating DB Snatch 50/35
15 Box Jumps 24/20
12 Toes to Bar
25 min cap
Int:
14/10
35/20
Step Ups
Toes to Eyes
Beg:
10/6
20/10
Toes to Rig
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