CrossFit – Wed, Dec 28 Barbell Complex (AMRAP – Reps) 2 TNG Snatches + 2 OHS @ 75% of 1 RMSnatch Rest 2:00 Then.. Drop down to 55% of 1RM Snatch & complete one unbroken max effort set. These may be squat or power. Record weight & reps. Goal=15-20 reps. Metcon (AMRAP – Reps) 8:00
CrossFit – Tue, Dec 27 Metcon (Weight) Paused Backsquat:1×5@40% of New TM1×5@50% of New TM1×5@60% of New TM Pause in the bottom of the squat just below parallel for 3 seconds. New TM=Add 5 lbs. for every rep over 10 performed from week #3’s ME set @75% Metcon (AMRAP – Rounds and Reps) 18 AMRAP:15
CrossFit – Mon, Dec 26 Closed Monday 12/26. See everyone tomorrow!
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
