6
Dec
CrossFit 646 WOD 12-7-15 Tucson AZ
CrossFit Class in Tucson Arizona
Fitness |
Performance |
| Every 2 Minutes for 10 Minutes | Every 2 Minutes for 10 Minutes working to a heavy set as form allows |
| 3 Sumo Deadlifts | 3 Snatch Balances |
| 30 Second Weighted Plank | Then Every 90 seconds for 12 Minutes working to a heavy set as form allows |
| Hang Snatch + Snatch | |
| AMRAP in 12 Minutes of: | Then Every 90 Seconds for 6 Minutes using 100% of max Snatch |
| 12 Thrusters 44/30kg | Snatch Deadlift w/ 2 seconds Pause at Knee + Power Position |
| 12 Calorie Row | Back Squat 10,10,10,10,10 working to 3 sets of last weeks max |
| 15 Thrusters | *This is the last week of 10’s…yay! |
| 15 Calorie Row | |
| 18 Thrusters | 10 Minute AMRAP of: |
| 18 Calorie Row | 10 Toes to Bar |
| 21 Thrusters | 10 HSPU |
| 21 Calorie Row | |
| Continue the pattern for multiples of 3 until time runs out | Extra Cardio: 3x 1 Mile intervals on the Assault Bike with 5 Minute’s rest in between |
