CROSSFIT
“Viking Power”
5 rounds:
12 Snatch-grip deadlifts
9 Hang power snatches
6 Power snatches
*15 minute cap*
*RX=as heavy as possible with CRISP FORM*
CROSSFIT LITE
Pistols: 5 sets of 5 on each leg
Rest after you’ve gone on both legs. After each set, grab a heavier object to increase the load.
3 rounds of:
2x gym length bear crawl
2x gym length burpee broad jumps
then..
50 Slam Ball Kneel to Stand (50/35)
COMPETITOR
Part 1:
Complete 5 rounds for time:
20 Overhead Stationary Lunges w/ 45 lbs plate (10 each leg)
10 Box jumps – 24/20″ box
10 Chest to Bar Pull Ups (unbroken if possible—fight here!)
Rest 60 seconds between rounds
Finisher: 3 sets of Max Weight Farmer Carry (1 lap around gym)
CFH December 2013 Programming_ALL