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
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
