Monday 12/19/22

CrossFit 7x7
December 19, 2022
Monday 12/19/22

A) 1 power snatch + 1 snatch

Go every 2 minutes for 8 rounds. Reset between reps.

B) Then every 2:30 for 4 rounds:

5 reset snatch deadlifts + 4-6 tempo strict pull-ups

*1 second pause at top and bottom, 3 second negative

*Scale to 4 pull-up negatives (jump to top, then slow lower)

C) Every 90 seconds for 5 rounds:

13-16 bar facing burpees

*Aim for a number you can perform in 30-50 seconds. Goal is to move as quickly and efficiently as possible.

*Rx is jumping over the bar, not single leg hop/stepping over it.

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