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Marie

Sunday December 3

Event Date: December 3, 2017

Workout of the Day

"Mainsite Sunday" 

Warmup

2 sets: 
Run 200 meters
12 Power Snatch (empty bar)
Warmup Bar MU/Pullups

+

5 minutes to build to weight for Part 1

Part 1

Snatch
Minutes 1-10: Perform 1 rep every minute for 10 minutes
Minutes 11-15: Build to a 1 rep max for the day

* If proficient, perform Squat Snatches.  If not, perform Power Snatches
** Use moderately heavy weight for minutes 1-10 (75-80%)

Part 2

"CrossFit.com WOD from November 28, 2017"

3 rounds for time: 
400 meter Run
12 Power Snatch (115/75)
6 Bar Muscle Ups

Post 1RM and time to comments.

Scaling

Bar Muscle Ups

  • Scale reps accordingly
  • Sub 6-12 Pullups - based on ability (CTB, Chin Over Bar or Band)

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