CrossFit WOD, December 9, 2019 | CrossFit Alabaster

9 Dec 2019

Christmas Party was amazing, thank you all for being the best!

Christmas Schedule Reminder
12/24 No Evening Classes
12/25 Closed
12/26 Closed

Weightlifting

1 Power Snatch + 2 Snatches (E2M 2 sets @65% of 1RM; 3 sets @70%)

Perform one power snatch and then two squat snatches. They do not have to be TNG.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute EMOM
12 DU’s
8 KBS (70/44) [53/35]
4 Bench Press (listed in comments)

Bench Press; So we only have 8 benches so you’ll have to share.

Partner in groups of 2-3 with someone you can share the weightload with and every time you bench all 4 reps must be unbroken

RX: F (65-85)
M (115-155)
RX+: F (95-115)
M (165-205)