CrossFit – Sat, Dec 31 Saturday Community WOD (Time) For Time: 50 Wall Balls 20/14 40 Abmat Situps 30 Dumbbell Push Press 35/25 20 Box Jump Overs 24/20 10 Pullups 800m Run 10 Pullups 20 Box Jump Overs 30 Dumbbell Push Press 40 Abmat Situps 50 Wall Balls
CrossFit – Fri, Dec 30 Metcon (Weight) Deadlifts: Perform the following reps with a controlled 5 second negative: 1×5@40% of New TM1×5@50% of New TM1×5@60% of New TM New TM=Add 5 lbs. for every rep over 10 performed from week #3’s ME set @75% Tyler (Time) 5 Rounds For Time 7 Muscle-Ups 21 Sumo-Deadlift High-Pulls
CrossFit – Thu, Dec 29 Metcon (AMRAP – Reps) 4 Sets of the following C&J complexat 75% of 1 RM: High-Hang Clean+Low-Hang Clean+Clean+Split Jerk Rest 2:00 Then… Drop down to 55% of 1 RM C&J & complete one, unroken max effort set. These may be squat or power. Record weight & reps. Goal=15-20 reps. Metcon
CrossFit – Wed, Dec 28 Barbell Complex (AMRAP – Reps) 2 TNG Snatches + 2 OHS @ 75% of 1 RMSnatch Rest 2:00 Then.. Drop down to 55% of 1RM Snatch & complete one unbroken max effort set. These may be squat or power. Record weight & reps. Goal=15-20 reps. Metcon (AMRAP – Reps) 8:00
CrossFit – Tue, Dec 27 Metcon (Weight) Paused Backsquat:1×5@40% of New TM1×5@50% of New TM1×5@60% of New TM Pause in the bottom of the squat just below parallel for 3 seconds. New TM=Add 5 lbs. for every rep over 10 performed from week #3’s ME set @75% Metcon (AMRAP – Rounds and Reps) 18 AMRAP:15
