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12/17/2019

17
Dec

12/17/2019

CFT – CROSSFIT

Pre-Training

3 Rounds Not For Time:

30s Banded Lat Stretch/Arm

10 Bootstraps

8 Cossack Lunges/Leg

Weightlifting

Tempo Front Squat (3×10)

Perform each rep with a 3s descent. Maintain tension, and a tight core throughout the squat. Stay committed to the tempo.

Rest 2:30-3:00 minutes between sets.

Metcon

Metcon (AMRAP – Reps)

12 Minute AMRAP:

3 Power Snatch 95/65

3 T2B

6 Power Snatch 95/65

6 T2B

9 Power Snatch 95/65

9 T2B

12 Power Snatch 95/65

12 T2B

15 Power Snatch 95/65

15 T2B…

Continue to add 3 reps until the 12 minute is over.