CrossFit WOD, December 26, 2019

The Sticky BanditsInspiration”There is no standing still. Every second of every day we are making decisions. The results of those decisions determine the outcomes of our lives.”
-Ben BergeronWarm-upWarm-upI. 3 ROUNDS…
12/10 Cal Bike
30 Singles Unders (RD 1-2)/ Double Unders (RD3)
5 RDL
5 Hang High Pull
5 Hang Muscle Snatch
5 Hang Power Snatch

II. POWER SNATCH DRILLSExtended Warm-upPower Snatch (3-3-3*)3-3-3
Power Snatch*

-Rest as Needed b/t Sets-

*Start moderate and build with small jumps. All reps TNG. Goal is 3 moderate sets of TNG Power Snatch.

*Immediately after each set perform 20 Unbroken Double Unders.WorkoutMetcon (AMRAP – Rounds and Reps)AMRAP x 15 MINUTES
3-2-1 Power Snatch*
10/8 Cal Bike
40 Unbroken Double Single Unders
*Minutes 0-5… 3 reps @ (75/55)
Minutes 5-10…2 reps @ (95/65)
Minutes 10-15…1 rep @ (115/75)

**If trip-up on the rope, start the set of DU or SU over.Metcon (AMRAP – Rounds and Reps)AMRAP x 15 MINUTES
3-2-1 Power Snatch*
10/8 Cal Bike
20 Unbroken Double Unders

*Minutes 0-5… 3 reps @ (115/75)
Minutes 5-10…2 reps @ (135/95)
Minutes 10-15…1 rep @ (155/105)

**If trip-up on the rope, start the set of DU or SU over.SCALING
REPS, LOADING, VOLUME…
Power Snatch – The weight on the barbell should allow for the first set of 3 to be unbroken, the set of 2 to be unbroken or very quick singles, and the last set of 1 to be a quick single.
Double Unders – Scale volume to as low as 10 Double Unders or 20 Single Unders for beginners. Bike – Scale volume to allow athletes to complete this in under :45.
MOVEMENT ADJUSTMENTS…
Power Snatch – Depending on the injury, Hang Power Snatch, Power Cleans, Hang Power Cleans, or Push Press can be viable options.
Double Unders – 10 Slam Balls or 10 Up-Downs can be swapped out if cannot jump.
Bike – 12/10 Cal Row, 10/8 Cal Ski, or 100m Run can be substituted.NewsCHRISTMAS & NEW YEARS SCHEDULE
Dec 26 open at 4pm
Dec 31 morning and 430pm only
Jan 1 open gym 1pm-6pm

Leave a Comment

Your email address will not be published.

GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

MEMBERSHIP HOLD REQUEST

To Request a membership hold, please fill out the form below. Warning, by filling out this form your membership will not be put on hold. This form is simply a way to let us know you would like to request a membership hold. We will then review your request, then reach out to you to confirm.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

HAVE QUESTIONS?

We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You!
WARNING!
Class Sizes Are Limited.

If you would like to reserve a spot... Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.

OUR DROP-IN RATES

$15 Per Class

OUR Information:

Location:

702 S Ewing St, Lancaster, OH 43130, USA

PHONE:

GIVE US A CALL
(740) 277- 7148

OUR PRICING IS SIMPLE

We Want To Offer You
The PERFECT Membership For YouR NEEDS.

Simply fill out the form below
& one of our amazing coaches
will send you our current
membership information.