Wednesday December 5th

CrossFit Boathouse – CrossFit

View Public Whiteboard

Prep/Skill

dragon

lizard

pigeon

Warm-up

500m casual row

Burgener snatch warm up

clean and jerk warm up

Strength

Snatch (1 RM)

You have 30 minutes total or 15 minutes for each lift – try to hit your max in 7-10 lifts. If you are not maxing, do sets of 3-5 reps.

Put up some big numbers! Music loud and energy high!! Let’s go!!

Clean and Jerk (1 RM)

You have 30 minutes total or 15 minutes for each lift – try to hit your max in 7-10 lifts. If you are not maxing, do sets of 3-5 reps.

Put up some big numbers! Music loud and energy high!! Let’s go!!

Metcon

Metcon (Time)

For Time:

500m row

3 minute rest

500m row

score is both times combined

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