CrossFit – Sat, Dec 24 12 Days of Christmas Merry Christmas! For Time (Time) 1. Muscle-up (Ring or Bar) 2. Deadlifts@115/85 3. Hang Power Snatches 4. Over Head Squats 5. Bar Facing Burpees 6. Hand-Stand Push-ups 7. Kettle Bell Swings@53/36 8. Box Jump overs@24/20 9. Power Cleans 10. Wall Ball Shots@20/14 11. Devils Press@35/25 12.
CrossFit – Fri, Dec 23 Jack (AMRAP – Rounds and Reps) AMRAP in 20 minutes 10 Push Presses (115/85 lb) 10 Kettlebell Swings (1.5/1 pood) 10 Box Jumps (24/20 in) In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009 https://www.crossfit.com/workout/2010/09/29#/comments
CrossFit – Thu, Dec 22 Metcon (AMRAP – Reps) 4 Sets @72.5% of 1 RM C&J: 3 TNG Cleans (squat)+1 Jerk Rest 2:00 between each set. TNG=Touch ‘N Go. There should beno pause at the floor or resetting of gripat the floor. Drop down to 50% of 1 RM C&J and complete one, unbroken max
CrossFit – Wed, Dec 21 Metcon (AMRAP – Reps) Deadlift:1×5@50% of New TM1×3@60% of New TM1×2@70% of New TM1×1@75% of New TM1xME@80% of New TM Target=>8 Reps New Training Max= Add 5 lbs. forevery rep over 10 performed fromweek #3’s ME set @75% Metcon (Time) 21-18-15-12-9-6-3 Cal RowDB Thrusters 2×50/35 Cash-out: 50 Target Burpees Strict
CrossFit – Tue, Dec 20 Metcon (Weight) Snatch Complex 4 Sets of the following complex @72.5% of 1 RMSnatch: Snatch (from floor)+Snatch (from just below the knee)+Snatch (from hip crease)+Snatch Balance Rest 2:00 between each set. Drop down to 50% of 1 RM Snatch & complete one,unbroken max effort set. These may be squat or
