2013-12-05



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

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