CrossFit – Wed, Jan 3 1 Rep Max Snatch (Weight) 20:00 to establish 1 RM Snatch CrossFit Games Open 13.1 (AMRAP – Rounds and Reps) 17-Minute AMRAP of: 40 Burpees to a 6" target 30 Snatches, 75# / 45# 30 Burpees to a 6" target 30 Snatches, 135# / 75# 20 Burpess to a 6"
CrossFit – Tue, Jan 2 Back Squat (Weight) 30 minutes to establish 1 RM Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Scale the weight of the KB as necessary. L1: Horizontal Ring RowsL2: Jumping Pull-upsL3: Barbell Pull-ups/Lat Pull-downs
CrossFit – Sat, Dec 30 Crossfit Sacrifice Saturday Community Wod 20MIN AMRAP (AMRAP – Rounds and Reps) 1 Power Snatch@95/65 1 Pull-Up 1 Front Squat 1 Box Jump@24/20 rest 1min add 1 Rep per movement per Rd RX+135/95
CrossFit – Fri, Dec 29 Marston (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 minutes of: 405/275-lb. deadlift, 1 rep 10 toes-to-bars 15 bar-facing burpees Post rounds completed to comments. L1: Kip Swing to L-SitL2: V-Ups w/PVCL3: Abmat Sit-ups w/PVC
CrossFit – Thu, Dec 28 Metcon (AMRAP – Reps) 10:00 EMOMOdd: 50 Double-unders or 25 Cross-overs Even: ME Strict HSPU*Record number of HSPU Metcon (Time) For Time: 400m Run150′ HSW or 15 Wall Walks400m Run30 Dbl DB Hang Clean & Jerk 50/35400m Run150′ HSW or 15 Wall Walks400m Run *L1: 100′ HSW (10 Wall Walks)L2:
