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
Front Squat tempo + regular:
- x 3 x 5 sets
Notes
Today’s strength is front squats. You will perform 5 sets of 3 reps all at the same weight. The first rep will be performed with a :03 descent and :03 pause in the bottom. The following two reps will be normal speed.
Take 4-6 warm up sets to build to your working weight. It should feel challenging, but the tempo must remain perfect and you should not feel like you are close to your max.
Conditioning
4 Rounds for time:
- 20 Bar Facing Burpees
- 20 Thrusters
16-minute time cap
Notes
Today’s conditioning is 4 rounds of bar facing burpees and thrusters. Your score is the total time to complete the 3 rounds or the number of rounds and reps completed under the 16-minute time cap.
The burpees should be completed at a pace of at least 10/minute. Adjust the number accordingly.
The thrusters should be at a light weight. Aim to complete the 20 reps in 1-2 sets every time.