3 Days in!

Longhorn CrossFit – CrossFit

GW: Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Pull Ups

Overhead Plate Lunge 45/35
Scale as needed

3 Minute break before EMOM

W: Hang Snatch Overhead Squat Complex (3 Reps)

10 Minute EMOM

2 Hang Snatch 95/65

1 Overhead Squat 95/65
Scale or increase as needed

On the 2nd Day…

Longhorn CrossFit – CrossFit

MW: Metcon (Time)

4 Rounds

30 Double Unders

15 Power Cleans 95/65
Redliners 75/55

RX + 135/95

3 minute break before EMOM

w: Push Jerk (2 Reps per minute)

10 Minute EMOM

2 Push Jerks 115/75
Scale or increase as needed

Final 22!!!!!!!!!!!!!!!!!!!

Longhorn CrossFit – CrossFit

GW: Metcon (Time)

Teams of 4

88 T2B/Sit Ups

88 HSPU/Stink Bug

88 Overhead Squat/Front 95/65

88 Burpees

88 DB Snatches/Clean 50/35
Running Rower

Ground to Overhead (30 sec max reps 95/65)

Ground to Overhead

Benchmark Warm Up (Time)

Warm Up (5 Minute Cap)

50 Cochroach

10 Sit Ups

10 Push Ups

100 Double Under

10 High Knees (each leg)

10 Pull Ups

10 Overhead Squats

10 Heel Kicks (each leg)

10 Speed Skater (each leg)

M: Metcon (Distance)

Row

Viente Uno

Announcements

Normal Class Schedule Dec 18th-22nd

Longhorn CrossFit – CrossFit

MW: Metcon (Time)

3 Rounds

800m Run

21 Deadlift 135/95

21 JHawks 25/15
Redliner 95/65, 15/10

W: Ground to Overhead (30 Sec. max reps)

Ground to Overhead

Benchmark Warm Up (Time)

Warm Up (5 Minute Cap)

50 Cochroach

10 Sit Ups

10 Push Ups

100 Double Under

10 High Knees (each leg)

10 Pull Ups

10 Overhead Squats

10 Heel Kicks (each leg)

10 Speed Skater (each leg)

19

Announcements

Normal Class Schedule Dec 18th-22nd

Longhorn CrossFit – CrossFit

WG: Metcon (AMRAP – Rounds)

12 Minute AMRAP (UNBROKEN ROUNDS)

10 Hang Clean 95/65

5 Shoulder to Overhead 95/65

4 Burpees
Redliners 75/55

RX + 2 UNBROKEN ROUNDS =1

W: Ground to Overhead (30 SECONDS MAX REPS)

Ground to Overhead

Benchmark Warm Up (Time)

Warm Up (5 Minute Cap)

50 Cochroach

10 Sit Ups

10 Push Ups

100 Double Under

10 High Knees (each leg)

10 Pull Ups

10 Overhead Squats

10 Heel Kicks (each leg)

10 Speed Skater (each leg)