Wow, how is it already December? I’m thankful that it is as I don’t know how much more of 2020 I can handle. This has been such a crazy year. Nothing seemed to go right….well, I am still CrossFitting so I guess that’s the positive for 2020!

Who will be working out today? Grace got up today and joined me!
We also had Bob, Dave, Nikki, Lacey, Reanna and Evan

General Warm Up
2 rounds
1:00 jumping jacks
0:30 plank hold knees to elbows
10 stiff legged deadlifts with an empty barbell, 0:03 lowering phase, and 0:02 pause with the bar at mid-shin (10 lb db set)
10 PVC, light dumbbell, or plate robots (PVC)
0:45 bootstrappers

Skill and Build Up
Hang Snatch Prep
2 rounds
*first round with PVC, second round with empty barbell
3 hang snatch high pull
3 hang muscle snatch
3 hang power snatch
3 overhead squat
3 snatch balance
3 hang snatch

Build-Up
2 sets (10lb db)
2 hang power snatches + 2 hang squat snatches + 2 overhead squats

Workout
Every 2:00 for 14:00 (7 sets)
Hang power snatch + hang snatch + overhead squat
Attempt to build-up across the course of the 7 sets. The first 2 sets should be relatively light and load should become difficult by 4th set. Use this complex to focus on the mechanics of the movement as well as lifting heavy loads.

Minimal Equipment
Dumbbells (10 lb db 3 each round)
Every 2:00 for 14:00 (7 sets)
3-5 single arm dumbbell hang power snatches + 3-5 single-arm dumbbell hang squat snatches + 3-5 single-arm dumbbell overhead squats.

perform the entire complex on one side and then perform the complex with the other side

Transition and Build Up
Dumbbell Reverse Lunge Build Up
2 sets (15lb db set)
3/3/ dumbbell reverse lunges

Accessory Work
3 rounds NOT for time
10/10 dumbbell reverse lunges (15 lb set)
20-30 L-hang flutter kickers (30 from the floor)

for the dumbbell reverse lunges perform all 10 reps on one side, then rest approx. 0:30 before performing all 10 reps on other side
Use challenging loads on this movement.
The L-hang flutter kick should not take more than 3 sets with smaller rest breaks to accumulate the 20-30 reps. Use flutter kicks from the floor as needed

Another workout complete. Have a good day everyone.

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