Friday 12.31.21
CONDITIONING AMRAP 30 (w/teams of 3) P1: 8 C2B Pull-ups + 12 Plate Push-ups + 16 KB Squats P2: Max Calorie Row P3: Rest CASH OUT: 200 Double Unders + 400m Run with KB and Plate (45/25). Split how you choose… get it done!
Month: December 2021
Thursday 12.30.21
WARMUP/PRIMER 2-3 Rounds: 1min Bike 10 Knee Raise 8 RDL 6 Hang Power Clean 4 Push Jerks PUSH/SPLIT JERK 3RM in 15min from rack CONDITIONING For Time: 200m Run 5 Hang Clean & Jerks + 10 T2B + 20 Sit-ups 400m Run 10 Hang Clean & Jerks + 15 T2B + 30 Sit-ups 600m Run Read more about Thursday 12.30.21[…]
Wednesday 12.29.21
DEADLIFT 15min establish 3RM for the day CONDITIONING AMRAP15 10 Deadlifts (185/125) 15 Box Jumps (24/20)
Tuesday 12.28.21
FRONT SQUAT or OHS 5 sets of 5 (build in weight) CONDITIONING 9-15-21-15-9 Power Snatch (75/55) Lateral Burpees Calorie Row
Monday 12.27.21
POWER CLEAN COMPLEX 15min to Best: Power Clean + Hang Power Clean CONDITIONING 5 RFT: 15 Wallballs 15 Power Cleans (95/65)
Friday 12.24.21
CONDITIONING AMRAP 16 w/teams of 3 P1: Max Calorie Row P2/P3: 12 Synchro DB Snatch + 16 Burpee Box Jumps (You Go, I Go…8 each) P2: Max Calorie Row P3/P1: 12 Synchro DB Snatch + 16 Burpee Box Jumps (You Go, I Go…8 each) P3: Max Calorie Row P1/P2: 12 Synchro DB Snatch + 16 Read more about Friday 12.24.21[…]
Thursday 12.23.21
CONDITIONING The 12 Days of E80 CrossFit 1 Cluster (95/65) 2 Front Squats 3 Push Press 4 Hang Power Clean 5 Deadlifts 6 Lateral Burpees 7 T2B 8 KBS (53/35) 9 Push-ups 10 Box Jumps 11 Wallballs 12 Bar MU, C2B, or Pullups Like the song, start with 1 Cluster, then 2-1, then 3-2-1, then Read more about Thursday 12.23.21[…]
Wednesday 12.22.21
DEADLIFT 15min to 6RM CONDITIONING AMRAP 15 9 Deadlifts (155/100) 12 Push-ups 15 Box Jumps (24/20)
Tuesday 12.21.21
WARMUP 3 Rounds: 7 RDL 7 Hang Power Clean 7 Hang Power Snatch 7 Burpees POWER CLEAN 15min build to 3RM touch and go as long as possible once we get to to drop singles, reset quickly for a total of 3 reps. CONDITIONING 21-18-15-12-9-6-3 Power Snatch (75/55) Lateral Burpees
Monday 12.20.21
WARMUP 3 Rounds: 250m Row 3 Walkouts + Samson R/L 6 Air Squats BACK SQUAT WU-WU-6-6-6 @ 60-70% of 1RM CONDITIONING AMRAP 15 w/partner “Follow the Leader” 19 Wallballs (20/14) 19/13 Calorie Row