Ugly Sweater

26.2 CrossFit – CrossFit

“Every strike brings you closer to your next home run.” – Babe Ruth

Warm-up

Warm-up (No Measure)

**Row – Timing (4:00)**

“The Clock Sequence” = Catch (11 ) – Drive (11-12-1) – Finish (1) – Recovery (1-12-11)

10 Reps – Coach Led

1:00 Practice

**Wall Ball – Timing: Stand & Throw / Catch & Squat (4:00)”**

6 MB Front Squats – *(Cue to ‘stand fast!’)*

6 Wall Balls – *(Look for ‘stand fast’ then throw)*

6 Wall Balls – *(Look for ball to hands and then squat)*

**Power Snatch – Timing – Straight legs before bends **

3-5 Deadlift Shrug – *(Straight leg, then shrug)*

3-5 Mid-thigh to Elbows High & Outside – *(Straight leg, THEN shrug-pull)*

3-5 Hang Power Snatch *(Straight legs & arms, THEN bend arms to pull under)*

3-5 Power Snatch *(Straight legs & arms before arm bends’)*

3-5 Cycling *(arms straight before hip bends)*

**Burpee Box Jump**

6 Box Step-Ups

4 Box Jumps *(pause in landing on box)*

2 Slow Burpees *(figure out distance from the box)*

2 Burpee Box Jumps

Metcon

Ugly Sweater (Time)

For Time:

2 Rounds

90/70 Calorie Row

70 Wall Ball Shots (20/14)

50 Power Snatches (75/55)

30 Burpee Box Jumps (24″/20″)
Plan to work for 30 Min

Steady and consistent in the beginning/middle will set you up for a stronger finish.

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