''Power Snatch, Double-under Met.Con.'' (12.24.2009)

Warm-up Drills (12.24.2009)
750m Row
2 Rounds x Burgener Drill (PVC/45lbs)
i. Down and Up x 3
ii. Elbows High and Outside x 3
iii. Muscle Snatch x 3
iv. Lands x 3
v. Drops x 3
vi. Hang Squat Snatch x 3

''Power Snatch, Double-under Met.Con.'' (12.24.2009)
Complete 3 Rounds of the following:
With a 3:00 running clock,
12 x Power Snatch (95lbs)
Max Reps x Double-unders for remaining time
Rest 3:00

Post total combined reps to comments.

Skill Development (12.24.2009)
2 Rounds at your own pace of
30 x Abmat Sit-ups
30 x Hindu Push-ups

Video Link:
Hindu Push-up Demo Video

CrossFit Endurance WOD (12.24.2009)
Swim, Bike, Run, or Row (C2)
4 Rounds of 5 min intervals x 3 min rest.
Hold maximal distance possible on each of the 5 min rounds.

Post distances to comments.


Anonymous said...

Unreal morning everyone...have a Happy Holiday!

Power Snatch, Double Under Met.Con
70/87/100 double unders


Anonymous said...

Dan H

Anonymous said...

65/61/71 @ 65lbs