151221 Merry Happy Christmas Holidays!

On By fighttonightcrossfit

A. Warmup
General Warmup
Then go into explanation/Demo of the Cluster. The WOD should not be that long but it is going to be a smoker. The first of many presents coming your way!

For the Cluster if you can’t do the prescribed weight go with 70% of your push/split jerk.

B. SWOD
Split Jerk
5 x 3 @ 65%

C. WOD
Big Dawg
9 – 6 – 3
Clusters 95/65
Burpee
Hang Power Snatch
C2B Pullup

RX
9 – 6 – 3
Clusters 65/35
Burpee
Hang Power Snatch
Pullup

D. Progressive Model
Scapular Control

Cluster

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