Don’t forget the Christmas party is this Friday at 6pm at the gym. We will provide the main dish. Please bring your own drinks and feel free to bring a side or dessert. The white elephant gift exchange is a $20 value gift if you want to participate!
This Tuesday we will NOT have barbell class. Tuesday is the CrossFit total and we anticipate some of you taking longer than the hour to finish. You can take as long as you need (while the gym is open). Give it 100% on the total!
Monday 11 December
Strength
In 15 minutes or less, work up to a heavy 2 rep of:
Clean & Jerk
MetCon
“Revenge of the Sith”
EMOM until failure of:
1 Clean & Jerk 115/75
2 Box Jump Over 24/20
3 Clean & Jerk 115/75
4 Box Jump Overs 24/20…
*The minute number corresponds to the number of repetitions you perform. Odd minutes will always be Clean & Jerk, even minutes Box Jump Overs.
Barbell
5 Sets of:
Hi Hang Snatch x 3 @ 65-75%
3 Sets of:
Power Clean x 3 @ 70%
3 Sets of:
GHD Sit Ups x 15
Tuesday 12 December
“CrossFit Total”
Establish a 1 Rep Max for the following lifts, NOT for time:
Back Squat
Strict Press
Deadlift
*No Barbell workout or class today at 6:00pm. Focus on the CrossFit Total!
Wednesday 13 December
MetCon
“Give Me Some of Your Tots!”
4 Rounds for time of:
400m Run
15 Taters* 53/35
5/5 Kettlebell Push Press 53/35
8 Strict Pull Ups
*Taters = Kettlebell swing to a Goblet-Hold Squat
Barbell
6 Sets of:
2 Behind-the-Neck Snatch-Grip Push Press + 2 Overhead Squats
Build to moderate to heavy
5 Sets of:
Snatch Balance w/ 2 sec pause at bottom x 2
Start light and build
3 Sets of:
Good Mornings x 8 @ light
Thursday 14 December
Strength
EMOM for 8 minutes of:
2 Clusters (work up to heaviest weight you plan to hit in today’s WOD)
MetCon
“Charlie Foxtrot”
12 Clusters (95/65)
10 Toes-to-Bar
15 Calorie Bike/Row
10 Clusters (115/75)
10 Toes-to-Bar
15 Calorie Bike/Row
8 Clusters (135/95)
10 Toes-to-Bar
15 Calorie Bike/Row
6 Clusters (155/105)
10 Toes-to-Bar
15 Calories Bike/Row
4 Clusters (185/125)
10 Toes-to-Bar
15 Calorie Bike/Row
2 Clusters (205/135)
10 Toes-to-Bar
15 Calorie Bike/Row
Barbell
6 Sets of:
3 Push Press + 2 Push Jerk + Split Jerk
Build to moderate-heavy
3 Sets of:
Bulgarian Split Squats x 8/8 @ moderate
3 Sets of:
GHD Sit Ups x 20
Friday 15 December
Skill
Double Under Warm Up
Rowing Skills
Handstand Skills
MetCon
“Sandstorm”
AMRAP in 25 min of:
2k Row buy-in
-then-
2 Rope Climbs
50 Double Unders
5 Strict Handstand Push Ups
50m Sandbag Front-racked Carry