CrossFit 416 Daily – Tuesday, December 1

News and Notes:

  • We’re on to week 2 of our new programming cycle.  If you’ve missed a few days, check out the write-up describing our philosophy and what each day is going to consist of here.

Monday’s Whiteboard

Snatch | Pull-ups

On the Minute for 10 minutes complete the following complex

Power Snatch + Hang Snatch + Overhead Squat

-add +5lbs to last week’s weight

 

Performance:

A)3 x 1 rep (1 x Strict Chest to Bar Pull-up + 2 x Strict Pull-up + 3 sec negative)

B) 3 x 3 reps – weighted strict pull-up

C) 1 x Max reps strict pull-up

Fitness:

A)3 x 3 rep Pull-up negative

B) 3 x Max banded pull-up

 

WOD

Complete as many rounds as possible in the 9 minute ladder

3 x Hang Power Snatch (95/65)

3 x Toes to Bar

6 x Hang Power Snatch

6 x Toes to Bar

9 x Hang Power Snatch

9 x Toes to Bar

etc…

 

Cooldown

Partner shoulder stretch


 

Child’s Play – CrossFit Kids