A CHRISTMAS STORY

CROSSFIT TRENCHES – CrossFit

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Metcon (No Measure)

15min Snatch Complex:

– 1 High Hang Power Snatch + 1 Low Hang Power Snatch + 1 Power Snatch

– 1 High Hang Squat Snatch + 1 Low Hang Squat Snatch + 1 Squat Snatch

– Choose LIGHT weight to practice speed under the bar and proper technique. This is not meant to be heavy nor fast at all

Metcon (Time)

6 RFT of:

4 DL 205/145

8 Pistols (alternating)

16 DU

BAD SANTA

CROSSFIT TRENCHES – CrossFit

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Metcon (No Measure)

Core work 3RNFT:

– 8 Weighted Russian Twists (using any object and any weight)

– 6 Supermans

– 4 Candlesticks

Metcon (AMRAP – Rounds and Reps)

13min AMRAP of:

10 DL 185/135

16 Single arm KB Shoulder Press (8 ea side) 26/18 – Movement starts with hand/KB UNDER the chin

16 DU

10 Box Jumps 20″ (same height for all)