Tuesday 2016.12.20

Dec 19, 2016

Holiday Schedule

• Friday, 12/23 – Normal Schedule
• Saturday, 12/24 (Christmas Eve)  – Weightlifting cancelled.  One workout at 1000.
• Sunday, 12/25 (Christmas) – Closed
• Monday, 12/26 – One class at 0900.  Open Gym 1000-1200.

Strength

Every 1:30 for 5 sets:

Performance:

• 2 Position Snatch @ 70% (mid-thigh, knee)

Fitness:

• 2 Hang Snatch

Conditioning

Complete as many rounds as possible in 4:00 of:

• 7 Power Snatch (75/55)
• 30 Double Unders

Rest 2:00

Complete as many rounds as possible in 4:00 of:

• 7 Wall Balls (30/20)
• 7 Calorie Row

Rest 2:00

Complete as many rounds as possible in 4:00 of:

• 7 Overhead Squats (75/55)
• 7 Burpees over the Bar

Optional Independent Work

3 Sets:

• 8 Snatch Grip Romanian Deadlifts
• 5-10m Lateral Handstand Walk per side
• 8 Thick Bar Bicep Curls

Monday 2016.12.19

Dec 18, 2016

Holiday Schedule

• Friday, 12/23 – Normal Schedule
• Saturday, 12/24 (Christmas Eve)  – Weightlifting cancelled.  One workout at 1000.
• Sunday, 12/25 (Christmas) – Closed
• Monday, 12/26 – One class at 0900.  Open Gym 1000-1200.

Strength

1A)  Push Jerk

Performance:  Wendler 5-3-1

• 70% x 3
• 80% x 3
• 90% x 3+

Fitness:

• 3 x 2-4

1B)  Ring Rows

• 3 x 10

Conditioning

Complete as many rounds as possible in 12:00 of:

• 9 Toes to Bar
• 10 Push Press (95/65)
• 11 Box Jumps (24/20)

Optional Independent Work

3 Sets:

• 8 Dumbbell Press
• 3-5 Strict Muscle Ups
• 8 Sidelying Dumbbell External Rotation per side

Sunday 2016.12.18

Dec 17, 2016

Rest Day.

Saturday 2016.12.17

Dec 16, 2016

0845 Weightlifting

1000 CrossFit

In teams of 3 or 4, complete as many rounds as possible in 22:00 of:

• 200m Run together
• 16 Synchro Reverse Lunges with Goblet Hold (2 people working)
• 8 Synchro Burpees (everyone)
• 200m Run together
• 16 Wall Ball Relay
• 8 Synchro Burpees
• 200m Run together
• 16 Synchro Kettlebell Snatch (2 people working)
• 8 Synchro Burpees

Friday 2016.12.16

Dec 15, 2016

Strength

Front Squat

Performance:  Wendler 5-3-1

• 70% x 3
• 80% x 3
• 90% x 3+

If you feel good, shoot for as many reps as possible on the last set.  If you feel run down, stop at 3.

Fitness:

• 3 x 2-4 @ 32X1

Conditioning

Complete as many reps as possible in 17:00 of:

• 8 Calorie Row or Bike
• 8 Dumbbell Thrusters (35/25)
• 8 Calorie Row or Bike
• 8 Burpees

Optional Independent Work

Every minute, on the minute, for 8:00:

• 3 Squats Cleans @ 60-80%

3 Sets:

• 30s of Alternating Pistols
• 8 Barbell Good Mornings
• 8-12 Single Leg Calf Raises