Monday 12122022
- crossfitquispamsis
- Dec 11, 2022
- 1 min read
WARMUP
STRENGTH
E2MOM
Power Snatch
3 reps @ 65%
3 reps @ 70%
3 reps @ 75%
*Focus on receiving slightly above parallel and working fast/sharp turnover, keep it powerful, drop & reset between each rep
STRENGTH
3 Hover Hang Power Cleans + 3 Split Jerks
3 sets @ 60-65%
*no drop between hover hang power clean - stop 1" off floor.
*% Based on Power Clean and Jerk
WOD
20 min cap
2 Rounds for Time:
60 Double-Unders /100 singles
20/15 calories bike
10 Burpee touch bar
rest 4 min
2 Rounds for Time:
6 Clean and Jerks @ 135/95 /95/65
12 Shuttle Runs
6 Bar Muscle-Ups / 10 ctb
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