Friday – December 4, 2015

Posted: December 3, 2015 by CrossFit NE Georgia in Workouts

CrossFit NEGA – CrossFit

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Weightlifting

Weight = 70% of 1RM + 2.5lbs

*use the same weight for all 3 sets*

Shoulder Press (3×5)

Metcon

Metcon (AMRAP – Rounds and Reps)

6 Rounds

2 min. AMRAP w/ 1 min. Rest

3 Power Snatch @ 60% of 1RM

6 Toes 2 Bar

12 DUs

Begin each round where previous round left off. Ex: After the (1st) 2 minutes you end with 3 Power Snatch and 4 T2B… you will begin the (2nd) round at T2B.
Remix:

6 Rounds

2 min. AMRAP w/ 1 min. Rest

3 Hang Snatch

6 Knees to Chest

24 Singles

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