CrossFit 416 Daily – Sunday, December 10th

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CrossFit 416 Daily – Sunday, December 10th

Strength

1)  1¼ Front Squat:

Work up to moderate set of 3 reps

rest 2 minutes

2) Hang Power Clean:

Work slightly above desired MetCon weight 3 x 3 reps

rest 60 seconds between sets

 

WOD

4 Rounds for time:

10 x Hang Power Clean (115/75)

20 x Front Rack Lunges (115/75)

30 x Lateral hops over the bar

 

Rx+

Every minute on the minute for 10 minutes of:

2 x Hang Power Cleans (135/95)

3 x Front Squats

4 x Front Rack Lunges

10 x Lateral Hops

rest 5 minutes

As many rounds as possible in 20 minutes

20 x Wall Balls (20/14)

15 x Deadlifts (135/95)

10 x Over the Bar Burpees

5 x Thrusters


The Role of Failure Within Training and Life

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