CrossFit WOD, December 16, 2023

CrossFit – Sat, Dec 16

Warm-Up
Warm-Up

1 ROUND

100m Jog

10 PVC Pass Throughs

10 Bird Dogs

10 Scap Pull-Ups

Into…

1 ROUND

100m Jog

10 Snatch Grip BTN Push Press (PVC or BB)

10 Dead Bugs

10 Kip Swings

Into…

1 ROUND

100m Run

10 Hang Muscle Snatch (PVC or BB)

10 Sit-Ups

5 Dynamic Kips

Extended Warm-Up – All
3 SETS

5-7 Power Snatches*

1-3 Gymnastic Pulls**

*Start with an empty bar, and build to slightly past workout weight.

**Gymnastics Options:

Up-Down Pull-Ups

Chest to Bars

Bar Muscle-Ups

(No Measure)

Workout – Performance
3 ROUNDS FOR TIME (Time)

25 Power Snatch (75/55)

50 Sit-Ups*

10 Bar Muscle-Ups

*Option for 35 GHD Sit-Ups.

(Score is Time)

KG BB: (35/25)

Workout – Fitness
3 ROUNDS FOR TIME (Time)

20 Power Snatch (65/45)

40 Sit-Ups

10 Up-Down Pull-Ups

(Score is Time)

KG BB: (30/20)

Optional Cool Down
ON A 5:00 RUNNING CLOCK…

Foam Roll Lats

(No Measure)