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
CrossFit – Wed, Jan 4 Snatch Complex (AMRAP – Reps) 4 Sets of the following Snatch complex to beperformed at 77.5% Snatch+Snatch Balance+OHS Rest 2:00 between sets. Then…1xME Snatches @60% of 1RM. Goal:12-15reps. Metcon (AMRAP – Rounds and Reps) 12 AMRAP:50 Wall Balls30 Double-unders10 Ring Muscle Ups L1: Jumping RMUL2: Transitions+DipL3: Ring Row+Ring Dip
CrossFit – Tue, Jan 3 Metcon (Weight) Backsquat:4×5@70% of New Training Max1×5+@70% of New Training Max New Training Max=Add 5 lbs. to previous training max for every rep over 8 performed on 12/19. Metcon (Time) 21-15-9Cal RowDB Devils Press 50/35 For Time.
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
