CrossFit – Tue, Jan 9 Metcon (Weight) EMOM 10:00:Odd: 5 Touch and Go Snatches (power or squat)*Start @60% of 1 RM & increase the load every set. Even: 10 Pull-ups (RX+ C2B) Metcon (AMRAP – Rounds and Reps) 20 AMRAP:5 HSPU10 Thrusters 95/6515 Cal Row L1: 1 Abmat HSPUL2: 2 Abmat Strict HSPUL3: 5 Strict
CrossFit – Mon, Jan 8 Squat Work (Weight) 1A) Paused Backsquat5×5 RPE 8 (across all sets); rest 30 seconds*Pause 3 seconds in the bottom of the squat 1B) Bulgarian Split Squat5x10R/10L; rest 1:00 Metcon (Time) 3 Rounds for Time:20 Unbroken Wall Balls 20/1420 Burpee Box Jump Overs 24/20″ Cash-out: 100 In & Outs
CrossFit – Sat, Jan 6 Saturday Community wod Partner Wod Teams of Two (Time) 3 Rounds for Time: 24 Power Cleans@1115/85 12 Synchro Bar Facing Burpees 24 Push Press 12 Front Squats 24 Box Jump Overs@24/20 Cash out-48 Cal Row
CrossFit – Fri, Jan 5 Bradshaw (Time) 10 Rounds for Time 3 Handstand Push-Ups 6 Deadlift (225/155 lb) 12 Pull-Ups 24 Double-Unders In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009 https://www.crossfit.com/workout/2011/10/23#/comments L1: 1 Abmat HSPUL2: 2 Abmat Strict HSPUL3: Strict Press @50%
CrossFit – Thu, Jan 4 Clean and Jerk (Weight) 20:00 to establish a 1 Rep Max Clean and Jerk Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#
