Workout 12/8/15


My Workout (CrossFit Amplify):

21 Power Snatches 95#/135#

21 Over the Bar Burpees

15 Overhead Squats 95#/135#

15 Over the Bar Burpees

9 Squat Snatches 95#/135#

9 Over the Bar Burpees



A) Keep the entire workout the same and sub Front Squats for Overhead Squats since we just did these Friday.


If you cannot snatch, sub this movement with cleans.  Power cleans and then squat cleans.


Use weight that is challenging.  Perform reps consecutively with little rest between sets.  If you have to drop the bar, that is fine, but challenge yourself.


B) Or do the following:


20 Single Arm Dumbbell Snatches

10 Burpees

20 Front Squats with Dumbbells

10 Burpees

20 Single Leg Deadlifts

10 Burpees

10 Single Arm Dumbbell Snatches

5 Burpees

10 Front Squats with Dumbbells

5 Burpees

10 Single Leg Deadlifts

5 Burpees

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