Custom CrossFit Programming: Tuesday, 12/23/14

3 sets – 70-80%
15cal AD
10 PP – 15# DB\hand
30sec FLR
40yd FC – 53# KB\hand
10 KBS – 35#
rest 90sec
1. 3:43
2. 3:52
3. 3:38


3 sets – 70-80%
AD 10cals
5 Hang Power Snatch – 25# KB (R)
5 Hang Power Snatch – 25# KB (L)
Pushup x 5
Sorenson Hold x 30sec
rest 1min
1. 4:24 – Did five extra hang power snatches with my right arm by accident.
2. 3:35
3. 3:01


3 sets – 70-80%
AD 10cals
Side Bridge w\ Top Leg Up x 10sec (R)
Ringrow x 10
Side Bridge w\ Top Leg Up x 10sec (L)
Flutter Kick x 50
rest 1min
1. 3:01 – Not sure what went wrong here.
2. 2:35
3. 2:40


10min EZ AD – cooldown

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