I trust everyone has a great Christmas celebration, and you’re ready to hit the gym again! We will be doing the CrossFit Total (1 rep max back squat, press, deadlift) tomorrow, just as a heads up.
A. Snatch balance – Take 5-7 minutes to work up to a moderately heavy single. The goal is not to go for a max lift, but to just get used to having weight overhead, and moving quickly underneath the bar.
B. At a moderately heavy weight (likely 80%+): 5 sets of: 1 snatch pull + 1 hang snatch + 1 snatch.
C. 6 minute AMRAPs of:
6 tuck jump burpees + 12 Russian KB swings
Rest 90 seconds
6 challenging ring rows + 24 double-unders.