CrossFit – Mon, Jan 2 Metcon (Time) Buy-In: 2023m Row 12 Burpee Box Jump Overs 24/20″11 Power Snatches 135/9510 Echo Bike Cals9 Hang Power Cleans 135/958 HSPU7 T2B6 Push Presses 135/955 Box Jumps4 Thrusters 135/953 Bar Muscle Ups2 Rope Climbs1 200m Hill Sprint For Time. Athletes will perform the workout beginning at the top, 12-1.
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
