CrossFit – Mon, Dec 19 Metcon (AMRAP – Reps) Backsquat: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) 50 T2B40 HSPU30 GHD SU20 Wall Walks10 Rope Climbs For
CrossFit – Fri, Dec 16 Weston (Time) 5 Rounds For Time 1000 meter Row 200 meter Farmer Carry (45 lb dumbbells) 50 meter Waiter Walk, Right Arm (45 lb dumbbell) 50 meter Waiter Walk, Left Arm (45 lb dumbbell) In honor of U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, was killed on
CrossFit – Thu, Dec 15 Deadlift (AMRAP – Reps) Deadlift;7×3 @72.5% of NEW TM1xME 3+ of NEW TM Rest 105 seconds btwn sets. New Training Max= Add 5 lbs. forevery rep over 10 performed fromweek #3’s ME set @75%.. Metcon (AMRAP – Reps) 10 Rounds. 3:00 to complete the following:200m Hillsprint10 Dbl DB Devils Press
CrossFit – Wed, Dec 14 Clean & Jerk Complex: (Weight) 5 Sets of the following complex @70% of 1 RMC&J: High-Hang Clean (squat)+Hang Clean @knee (squat)+Clean & Jerk+Behind-the-neck Jerk Rest 2:00 between each set. Metcon (Time) 30 RFT:1 Ring MU1 C&J 185/125 *The cleans may be power or squat L1: Jumping RMUL2: RMU Transition +
CrossFit – Tue, Dec 13 Snatch Complex (Weight) Snatch Complex 5 Sets of the following complex @70% of 1 RMSnatch: Snatch First Pull w/3 second pause at the knee+Snatch High Pull+High-Hang Snatch (squat)+2 OHS Rest 2:00 between each set. Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP:5 C2B PU10 HSPU15 Air Squats L1: Chin-over-bar PU/1
