CrossFit Montreal-Wednesday December 17
Wednesday, December 17, 2014
(Courtesy of competitorstraining.com)
Option 1: RX version
1. Conditioning
100 Double unders
5 rounds of Cindy
80 Double unders
4 rounds of Cindy
60 Double unders
3 rounds of Cindy
40 Double unders
2 rounds of Cindy
20 Double unders
1 round of Cindy
2. Snatch Technique
EMOMx12
Odd: Power Snatch + Snatch Balance
Even: 3-Position Snatch (3 squat snatches – 1 from the pockets, 1 from the knees, 1 from the floor)
3. Dead Lift
work up to a heavy set of 5.
Option 2: Scaled version
1. Conditioning
100 Double unders
5 rounds of Cindy
80 Double unders
4 rounds of Cindy
60 Double unders
3 rounds of Cindy
40 Double unders
2 rounds of Cindy
20 Double unders
1 round of Cindy
2.Dead Lift
work up to a heavy set of 5.