WOD

CrossFit – Thu, Jan 4 Clean and Jerk (Weight) 20:00 to establish a 1 Rep Max Clean and Jerk Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#

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