Friday 12.30.16
STRENGTH Deadlift 20min to 2RM for the day METCON 3RFT 5 Snatch Grip Deadlift 5 Hang Snatch 20 Double Unders 5 Hang Clean 5 Thrusters 20 Double Unders $OUT
Month: December 2016
Thursday 12.29.16
WARMUP EMOM 6 5 WallBall + 5 T2B STRENGTH Back Squat 20min to 2RM for the day METCON AMRAP 7 1-2-3-4-5… Burpees Box Jumps
Wednesday 12.28.16
STRENGTH/SKILL Press Complex 1 P.Press + 2 P.Jerk + 1 Split Jerk 15min to heaviest METCON For Time w/partner 100 C2B Pull-ups One partner completes as many C2B while other partner runs E80Lap. Switch until you complete 100 C2B.
Tuesday 12.27.16
STRENGTH/SKILL Clean Complex 10min up to 75% 2 Hang Clean Pull + 1 Hang Clean Hang Clean 1RM for the day METCON 3RFT w/partner 40-30-20 Hang Squat Clean 400m Run
Thursday 12.22.16
METCON The 12 Days of CROSSFIT for Time 1 Cluster (95/65) 2 Front Squats (95/65) 3 Push Press (95/65) 4 Hang Power Clean (95/65) 5 RDL (95/65) 6 Pull Ups 7 T2B 8 KBS 9 HRPU 10 Box Jumps 11 Wall Balls 12 Burpees Like the song, start with 1 Cluster, then 2-1, then 3-2-1, then Read more about Thursday 12.22.16[…]
Wednesday 12.21.16
STRENGTH Clean Complex: 20min to Heaviest 1 Hang Clean + 1 Clean METCON AMRAP 3 x 3 3 Box Jumps (30/24) 6 WallBalls Rest 3min between AMRAPs
Tuesday 12.20.16
STRENGTH EMOM 12 Bench Press x 5 @ 60-65% Bent Row x 8 (95/65) Max reps on Min 11 & 12 METCON Teams of 3 5RFT (each team member) 15/12 Calorie Row 10 Push Press (95/65) 5 Lateral Burpees
Monday 12.19.16
STRENGTH Back Squat 3WU-2-2-2-2+ @ 80% of 1RM METCON AMRAP 20 alt rounds w/partner 3 Hang Squat Clean (135/95) 5 Pull Ups 7 HRPU 9 Sit-ups
Friday 12.16.16
STRENGTH Deadlift 15min to 1RM for the day METCON TEAMS of 3 for Time 400m Run+45 Thruster (75/55) 400m Run+45 Thruster (95/65) 400m Run+45 Thruster (115/75) 400m Run+45 Thruster (135/95)
Thursday 12.15.16
STRENGTH Front Squat 2WU-3-3-3 @ 70% of 1RM 10min to est 1RM for the day METCON 5 Rounds for Reps 1min Calorie Row 1min KBS (choose weight) 1min Push Press (75/55) 1min Rest