Monday, December 18, 2017

Today's Workout:
A. Two sets of:
30 Second Side Elbow Plank (left)
30 Second Scapular Shrug/Circles from Push-Up Position
30 Second Side Elbow Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar

B. Every 2-minutes for 12-minutes (6 sets):
Pausing Snatch X 2 reps
(Pause for 2 seconds at the knee.)
Sets 1-2: 74% of 1-RM Snatch
Sets 3-4: 78%
Sets 5-6: 82%

Immediately follwed by...

Every minute on the minute for 6-minutes (6 sets):
Snatch x 1 rep

Do not to exceed 95%.

C. For Time:
20 Power Snatches (135/95 lbs)
20 Burpees over the Bar
20 Overhead Squats (135/95 lbs)
20 Burpees over the Bar
20 Squat Snatches (135/95 lbs)

Time cap: 16-minutes

Box Brief:
  • Please do not forget to sign-in to classes on MINDBODY. This past week only the 6am class has been consistently signing in. If you are having problems with your MINDBODY account, please email Coach Elyse ASAP. Thanks!
  • Don't forget every Friday is SPIRIT DAY! Rock your favorite CrossFit 808 tee!
  • Our annually "12 Days of Christmas" workout will be on Friday, December 22nd.
  • We will be CLOSED on Christmas Day, Monday, December 25th.

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