Main – CrossFit Group WOD

We only have until next Tuesday to get our numbers in to Chef Danesh for our Christmas Party. Please hit the link to buy your tix. http://bit.ly/18y3em3

Tabata – Coach’s Choice (No Measure)

Might be one movement. Might be a grab bag. Hope your coach is in a good mood. šŸ˜‰

Burgener Warm-up (No Measure)

1. Down and up
2. Elbows high and outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch

Hang Snatch (3 Hang Power Snatches + 1 OH Squat)

We’ll be doing 4 Sets. Tech is most important. Get a coach to ensure you are moving correctly before moving up in weight.

Between sets, perform 4-6 weighted pull-ups or 3 negatives.

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
Performance Weight = 95-115/65-85
Fitness Weight = 45-65/35-55