CrossFit – Wed, Dec 7

Announcements

WSCF Holiday Party:

Mark Your Calendars! We are doing a
WSCF Holiday Party Hangout onDecember 17thStarting At 6PM

Location:Brick House Tavern + Tap
1102 N Dale Mabry Hwy, Tampa, FL 33607

Westshore CrossFit – CrossFit

Warm-up

Junkyard Dog Warm-Up (No Measure)

AMRAP 8:
8 jumps around your partner
8 jump over and crawl under your partner

-Each partner does the jumps around, then over/ unders
-Scale to step overs / bear crawl around as needed.

Build Up

3-5 sets:

3 squat snatches

Weightlifting

Squat Snatch (7 sets for load: Every 3:00:
3 squat snatches)

Increase loading across as many sets as possible.

Advanced athletes should perform all seven sets at 70% (6-7RPE)or greater of their 1-rep max.

SX

7 sets for load:

3 power snatch + overhead squat

Post WOD Skill

Max Rep Squat Snatches (AMRAP – Reps)

AMRAP 1:

Max-rep squat snatches
– Use 80% heaviest successful 3-rep snatch.

Cool Down

Stretch (Checkmark)

Accumulate:

30 ATY drills

– Use 2.5 or 5 lb plates