Crossfitbrisbane2small

WODs

WOD [A]

FT: Muscle-ups, 800 m, Muscle-ups and 3 more

For time: 12 Muscle-ups Run, 800 m 9 Muscle-ups Run, 400 m 6 Muscle-ups Run, 200 m

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COMP [A]

Hang Snatch 3-3-3-3-3

Hang Snatch 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

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COMP [B]

AMReps 5 mins: Double Kettlebell Snatch

As many reps as possible in 5 mins of: Double Kettlebell Snatch, 16/12 kg

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Nothing assigned for December 18, 2017

Warmup - 18/12/2017

Warmups : 1

Warmups 1 Rest as needed between sets.

Calf Stretch Samson Stretch Spiderman + Rotate x 5 per side Full body Mobility stretch 10 per side Touch down lunge x 5 per side Run 200m Glute Bridge and reach x 10 per side Superman to Hollow x 10 (5 per side) Frog stand x 30 secs Run 200m Fire Hydrants x 20 per side Air Squats x 20 Pushups x 20 Run 200m Kip swings on the rings x 15 Wall Walk x 5 Toes to bar x 10 5 mins own time

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