Kingman CrossFit WODs for Dec 13,2017 http://www.kingmancrossfit.com/index.asp?page=results&pageid=1&startdate=20171213 Daily Workouts for Dec 13,2017 en-us Wed, 13 Dec 2017 00:00:00 MST Wed, 13 Dec 2017 00:13:08 MST Kingman CrossFit WODs for Dec 13,2017 http://www.kingmancrossfit.com/index.asp?page=results&pageid=1&startdate=20171213 Software for Crossfit Gyms, Results, Workouts, History, Statistics and Athlete Comments http://www.kingmancrossfit.com/images/htg_logo_rss.gif 39 31 12/13/17 Warm Up and Skill Wed,Dec 13,2017 http://www.kingmancrossfit.com/index.asp?page=results&pageid=1&startdate=20171213 http://www.kingmancrossfit.com/index.asp?page=results&pageid=1&startdate=20171213 Wed, 13 Dec 2017 00:00:00 MST W/U: <br />3x <br />5 Wall Squats<br />5 Push Ups<br />5 Jumping Squats<br />5 Single Arm Ring Rows/Arm<br />+<br />10 PVC Snatch Grip RDL<br />5 PVC Snatch High Pulls<br />5 PVC Muscle Snatch<br />5 OHS @ 3111<br />10 BTN Snatch Grip Press<br />10 PVC Good Mornings<br /><br />Skill: Review Muscle Sn + PS w/ PVC<br />Drill in close bar path, high elbows and aggressive turnover 12/13/17 Strength Wed,Dec 13,2017 http://www.kingmancrossfit.com/index.asp?page=results&pageid=1&startdate=20171213 http://www.kingmancrossfit.com/index.asp?page=results&pageid=1&startdate=20171213 Wed, 13 Dec 2017 00:00:00 MST 5 Sets <br />(rest 2mins between sets)<br />3 Muscle Snatch + 2 Power Snatch<br />*technique work only, so load only as much as PERFECT FORM allows 12/13/17 WOD Wed,Dec 13,2017 http://www.kingmancrossfit.com/index.asp?page=results&pageid=1&startdate=20171213 http://www.kingmancrossfit.com/index.asp?page=results&pageid=1&startdate=20171213 Wed, 13 Dec 2017 00:00:00 MST 4 Rounds at a Steady Pace<br />3-8 Strict Pull Ups (if member has <3 pull ups, use partner assist, bands, negatives, or ring rows)<br />400m Run<br />3 TGU/arm<br />20/15 cal AB*<br /><br />*If large class, stagger start OR switch to rowing.