Schedule Note
Our schedule for New Year’s Eve and New Year’s Day is as follows:
- Thursday, December 31: normal schedule with no 1810 CrossFit class
- Friday, January 1: 0900 Park WOD & 1000 Open Gym
Strength
5 Sets:
- 5 Single Arm Overhead Dumbbell Press per arm
- 8 Single Arm Dumbbell Rows per arm
Notes
Today’s strength is single arm dumbbell press and rows. You will rest about 1-minute between exercises.
Build across the 5 sets to a 5 rep max overhead dumbbell press on each arm. This is a strict press, so keep your legs tight throughout and pause at lockout for :01 between reps.
Use a heavy dumbbell across all 5 sets for the rows. Like always, maintain a full range of motion every rep.
Conditioning
At 0:00, 21-15-9 reps of:
- Calories
- Hang Snatch
At 8:00, for time:
- 35-45 Calories
- 45 Hang Snatch
Notes
Today’s conditioning is calories and hang snatches. Keep track of your time to complete each part. Your score is the sum of both times.
The calories should be completed at a pace of at least 12/minute. If you can’t hold that pace, consider lowering the target number.
Choose a moderate weight dumbbell or kettlebell for the hang snatches. If you are using a barbell, it should be light. You want to be able to complete the 21 in no more than 2 sets. In the second portion, the set of 45 should be done in no more than 3 sets.