CrossFit – Tue, Jan 2 Back Squat (Weight) 30 minutes to establish 1 RM Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Scale the weight of the KB as necessary. L1: Horizontal Ring RowsL2: Jumping Pull-upsL3: Barbell Pull-ups/Lat Pull-downs
CrossFit – Sat, Dec 30 Crossfit Sacrifice Saturday Community Wod 20MIN AMRAP (AMRAP – Rounds and Reps) 1 Power Snatch@95/65 1 Pull-Up 1 Front Squat 1 Box Jump@24/20 rest 1min add 1 Rep per movement per Rd RX+135/95
CrossFit – Fri, Dec 29 Marston (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 minutes of: 405/275-lb. deadlift, 1 rep 10 toes-to-bars 15 bar-facing burpees Post rounds completed to comments. L1: Kip Swing to L-SitL2: V-Ups w/PVCL3: Abmat Sit-ups w/PVC
CrossFit – Thu, Dec 28 Metcon (AMRAP – Reps) 10:00 EMOMOdd: 50 Double-unders or 25 Cross-overs Even: ME Strict HSPU*Record number of HSPU Metcon (Time) For Time: 400m Run150′ HSW or 15 Wall Walks400m Run30 Dbl DB Hang Clean & Jerk 50/35400m Run150′ HSW or 15 Wall Walks400m Run *L1: 100′ HSW (10 Wall Walks)L2:
CrossFit – Wed, Dec 27 Back Squat (Weight) Warm-up to a set of THREE at an RPE of 8.5 Add 10-20 more lbs. to the bar & complete 9more sets of 3 reps. Rest 2:00 btwn. sets. Metcon (Time) 3 RFT:500m Row20 Box Jump Overs 24/20″10 Thrusters 95/65
