Monday, Decemer 19th
Strength/Skill:
EMOTM for 12 Minutes of:
Pause Clean + Clean (work up to 80-85%)
Metcon:
AMRAP in 15 Minutes of:
2 People Complete the Following
2/2, 4/4, 6/6, 8/8….
Squat Cleans (155/105)
Burpee Box Jumps (24/20)
* 1 partner works at a time, break up reps however you need it.
Tuesday, December 20th
Strength/Skill:
4 Sets of:
Deadlift 5 Reps at 75% (dead stop)
8 Left/8 Right Bulgarian Split Squats
* Rest 2 minutes between sets
Metcon:
800 Met Run Buy In
4 Rounds for Time of:
12 Toes to Bar
12 Push Press (115/75)
50 Doubleunders
Wednesday, December 21st
Strength/Skill:
EMOTM for 12 Minutes of:
Power Snatch + 2 Overhead Squats
Metcon:
1-10 Overhead Squats (135/95)
10-1-Strict Pull Ups
Buy Out 50 Meter Sled Push (4/3)
Thursday, December 22nd
Strength/Skill:
Good Mornings 3 x 8
Bent Over Rows 3 x 8
Metcon:
Tabata Mash Up
Bottom to Bottom Squats
Bike for Calories
Plyo Jumps
GHD Sit Ups
Push Ups (hand release)
1 Minute Rest Between Exercises
Friday, December 23rd
Strength/Skill:
Back Squat 3×10 @ 70%
Superset with 15 Back Extensions
Metcon:
4 Rounds for Time of:
12 Dumbbell Thrusters (45/25)
Plank Rotation (1 Left, 1 Right)
2 Rope Climbs
200 Meter Run
Saturday, December 24th
8 & 9 AM CrossFit Class ONLY, all other classes including the Barbell Class have been cancelled for the week.
Sunday, December 25th
Merry Christmas!! All normally scheduled classes today are cancelled due to the Holiday!