Monday 12/31/18

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Happy New Year’s Eve! No 6:30pm CrossFit or Boot Camp tonight. All other classes are on so come get your workout in before you go celebrating!

1) Snatch Complex: Power Snatch + Hang Snatch 

EOMOM 12:
Mins 0,2: Work at 75% of your 1RM Snatch for 1+2
Mins 4,6: Work at 72% of your 1RM Snatch for 1+3
Mins 8,10: Work at 67% of your 1RM Snatch for 1+5
Note: 1+2 means 1 PS + 2 HS. 1+3 means 1 PS + 3 HS.
These %s are just guidelines, but all sets should be challenging

2) 10-9-8-7-6-5-4-3-2-1
Hspus (scale: strict press) (rx+ strict)
2-4-6-8-10-12-14-16-18-20
Alt pistols (scale: goblet squats) (rx+ weighted pistols 44/30)
3 strict pull ups after each round
(ex: 10 hspus, 2 alt pistols, 3 pull ups, 9 hspus, 2 alt pistols, 3 pull ups...)