Christmas Eve 12-24-18

December 23, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – CrossFit

Snatch

E2MOM 10:

3 Snatches with a 1 second pause in the receiving position at 80%*

*catch at the bottom of the squat and hold for a one count. All Snatches should be performed as singles, with a reset each time.

At minute 12:00

Snatch

10 perfect reps at 60%

Dasher (AMRAP – Reps)

5 minute AMRAP:

600m run

Max KB Swings in remaining time (53/35)

Score is total KB Swings.

Rest 2 minutes

At minute 7:00:

Dancer (AMRAP – Rounds and Reps)

4 minute AMRAP:

10 burpee box jump overs (24/20)

20 double unders

Rest 1 minute.

At minute 12:00:

Prancer (AMRAP – Reps)

3 minute AMRAP:

Wallballs (20/14)

Rudolph (No Measure)

Cashout:

3 sets:

30 second nose to wall handstand hold

30 second rest

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