CrossFit – Mon, Jan 9 Metcon (Time) A) 3 RFT:500m Row50 ft. DB Lunge 2×50/3550 ft. HSW (measure in 5 ft. segments) Scale: 50 Back-facing Wall Shoulder Taps/50 Nose&Toes Shoulder Taps/50 ft. Seal Walk ina Hollow Hold Rest 3:00 B) 2 RFT:100 Double Unders4 Rope Climbs200ft. Hill Sprint Scale: 8 K2E on the Rope/4 Tarzan
CrossFit – Sun, Jan 8 Dirty Thirty (Time) For Time 30 Box Jumps (24/20 in) 30 Jumping Pull-Ups 30 Kettlebell Swings (35/26 lbs) 30 Lunges 30 Knees-to-Elbows 30 Push Press (45/35 lbs) 30 Back Extensions 30 Wall Balls (20/14 lbs) 30 Burpees 30 Double-Unders
CrossFit – Sat, Jan 7 Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 400m Run 21 Wall Balls 15 Kettlebell Swings 9 Burpees
CrossFit – Fri, Jan 6 Mr. Joshua (Time) 5 Rounds for Time 400 meter Run 30 GHD Sit-Ups 15 Deadlifts (250/165 lb) In honor of SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. https://www.crossfit.com/workout/2008/10/10#/comments L1: GHD SU to ParallelL2: V-Ups or In&OutsL3: Abmat SU
CrossFit – Thu, Jan 5 Metcon (AMRAP – Reps) 4 Sets of the following C&J complexat 77.5% of 1 RM: Clean+Front Squat+Split Jerk Rest 2:00 between sets. Then… Drop down to 60% of 1 RM C&J andcomplete one, unbroken max effort set. These may be squat or power. Record weight & reps. Goal=12-15 reps. Metcon
