Tuesday December 20th 2016

December 19, 2016
    by Alex Etzen

    XS CrossFit – General CrossFit

    Weightlifting

    Click on this Youtube link for a demo of todays complex:

    https://www.youtube.com/watch?v=2QPfE-wsykg

    Snatch Complex ((1+1+1) x 5)

    Squat Snatch + Snatch Balance + Overhead Squat
    Work to a moderately heavy weight for the above complex with no more than 5 sets. Focus should be on good movement, not more weight.

    Metcon

    Metcon (AMRAP – Reps)

    11 MIN. AMRAP:

    -3 Toes-To-Bar

    -3 Wall-Ball Shots (20# to 10′ / 14# to 9′)

    -6 TTB

    -6 Wall-Balls

    -9 TTB

    -9 Wall-Balls

    Etc…continue up by 3 reps every round

    Cool-Down

    Crossover Symmetry Recovery Protocol & static stretching including couch stretch & hamstring stretch against wall.