Metcon
5 Rounds:
10 Deadlift 225/155
20 Box Jumps 24/20″
30 Wallballs 20/14lbs
Monthly Archives: December 2015
Shave better butter!
Weightlifting
Power Clean (3)
Find a 3RM Power Clean.
Metcon
Every 3 Minutes until failure:
Row 10 Cal
10 Thrusters 95/65
10 CTB Pull Ups
Rest remainder
Big ballin, smashin, makin ma ends!
Weightlifting
Power Snatch (3)
Find your 3RM, touch and go!
CrossFit Games Open 11.4
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
362 Days til Christmas!
Weightlifting
Squat Clean (3)
Find a 3 RM Squat Clean
CrossFit Games Open 13.4
Complete AMRAP in 7 minutes of:
3 Clean and Jerk
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Post Christmas Open Gym
Weightlifting
Snatch Complex (1)
Squat Snatch+Overhead Squat+Hang Squat Snatch+Overhead Squat
Clean Complex (1)
Power Clean+Push Jerk+Front Squat+Hang Squat Clean+Split Jerk
Metcon
Maintain 400/200 Watts on AAB as long as possible
Happy Christmas Eve!
Metcon
4 Rounds:
Run 400m/Row 500m
40 Wallballs 20/14
20 Toes to Bar
Jolly St. Nick
Weightlifting
Power Clean (1)
Power Snatch (1)
Metcon
2k Row (Time)
Max Effort 2k Row
Just another rainy day.
Weightlifting
Push Jerk (1)
Find a new 1RM Push Jerk.
Metcon
AMRAP 12 Minutes:
8 Shoulder to OH 135/95
6 Box Jump Overs 24/20″
4 Muscle Ups
It’s beginning to look a lot like SUMMER!
Weightlifting
Back Squat (5)
Find a new 5RM Back Squat.
Metcon
AMRAP 8 Minutes:
12/10 Cal Row
10 Deadlifts 225/155
8 HSPU
Faced!
Skill
Muscle-ups (Muscle up swings)
Metcon
For Time:
Row 1k
30 Power Cleans 135/95
15 Muscle Ups
