Events for December 2022

(Re)Introducing CrossFit DC’s Open Gym Programming
July 10, 2015
Open Gym, 7/11 – 7/17
July 11, 2015

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Warm-Up
2 rds of
10 X-Chest Swings, 10 Spider Lunge w/ Reach, 10 Arm Cir;

then,

2 rds of
10 PVC OHS, 5 PVC Dislocate, 10 Lunge &Lean w/ PVC

Strength – Snatch Complex (30min)
Prep:
3 rds of
1 Pause Extension
4 Hang High Pull
1 Hang Power Snatch
4 OHS (/or/ scale up to Snatch Balance)
– work towards 50% of max Snatch

Work:
6 sets, up to 65% of max snatch, of

3 Snatch Extension – 3 Hang High Pull – 3 Hang power snatch

– hands should remain on the bar for all 9 reps
– do not load beyond 65% (do not work to failure)
– if max effort snatch is unknown, work up to following option: M@65-75lbs; W@35-53lbs

Met-Con
8min AMRAP of
12 Russian Twist (12/side)
9 Plate Burpee
6 Plate Get-Up
– Plate Get-Up = start laying on the back with plate on the chest, and then come to standing in any fashion possible

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