Workout of the Day

Main – CrossFit

Weightlifting

Front Squat (6×2-3 @ 67%)

Metcon

Metcon (8 Rounds for weight)

EMOM 16

Odd: Power Snatch + Hang Power Snatch

Even: Snatch (RX+ add Snatch Balance)

70-85%
You can build throughout the EMOM. If you miss 2 lifts in a row on either part, drop 5-10%. Record weight for each “round” (Odd+even = 1 round for scoring purposes)

Optional Accessory Work

Metcon (Time)

500 Double Unders (RX+)

300 Double Unders (RX)

500 Singles (MOD)

15 minute cap

12/16/2014

12/17/2014

Main – CrossFit Weightlifting Front Squat (6×2-3 @ 67%) Metcon Metcon (8 Rounds for weight) EMOM 16 Odd: Power Snatch + Hang Power Snatch Even: Snatch […]
12/15/2014

12/16/2014

Main – CrossFit Weightlifting Metcon (Weight) EMOM 10 min Clean + 2 Jerks @ 75-80% Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 Min 15 […]
12/14/2014

12/15/2014

Main – CrossFit Weightlifting Back Squat (5×5 @ 75%) Jerk Spring (BS Weight) http://www.catalystathletics.com/exercises/exercise.php?exerciseID=412 Metcon Metcon (Time) Uphill Chipper 10 Chest to Bar 20 KB Snatch […]
12/12/2014

12/13/14

Main – CrossFit Weightlifting Metcon (Weight) EMOM 5 Min 2 Power Snatch @ 70% rest 1 min and build to 85-90% Metcon (4 Rounds for weight) […]