CrossFit – Wed, Dec 7
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
Junkyard Dog Warm-Up (No Measure)
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.
3 squat snatches
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.
7 sets for load:
3 power snatch + overhead squat
Post WOD Skill
Max Rep Squat Snatches (AMRAP – Reps)
Max-rep squat snatches
– Use 80% heaviest successful 3-rep snatch.
30 ATY drills
– Use 2.5 or 5 lb plates