CrossFit – Sun, Jan 8 Dirty Thirty (Time) For Time 30 Box Jumps (24/20 in) 30 Jumping Pull-Ups 30 Kettlebell Swings (35/26 lbs) 30 Lunges 30 Knees-to-Elbows 30 Push Press (45/35 lbs) 30 Back Extensions 30 Wall Balls (20/14 lbs) 30 Burpees 30 Double-Unders
CrossFit – Sat, Jan 7 Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 400m Run 21 Wall Balls 15 Kettlebell Swings 9 Burpees
CrossFit – Fri, Jan 6 Mr. Joshua (Time) 5 Rounds for Time 400 meter Run 30 GHD Sit-Ups 15 Deadlifts (250/165 lb) In honor of SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. https://www.crossfit.com/workout/2008/10/10#/comments L1: GHD SU to ParallelL2: V-Ups or In&OutsL3: Abmat SU
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
