Friday, December 30th 2016 Technique Work A. 3×3 Snatch Balance, light B. 3×3 Tall Snatch, light C. 3×3 Tall Clean, light Snatch 2 Triples at 70%, followed by 3 doubles at 75% Clean and Jerk 2 Triples at 70%, followed by 3 doubles at 75% Jerk 4 Triples at 70% – focus on driving and […]
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Thursday, December 29th 2016 Conditioning 4 RFT: 5 MU/C2B/PU 10 Power Cleans (155/105#) 25 Wallballs (20/14#) Skill Conditioning Choose one of the following: Ninja: 5×60 (120 SU) Unbroken Double-unders, :15 rest between sets Advanced: 6×40 (80 SU) Unbroken Double-unders, :30 rest between sets Intermediate: 7×20 (40 SU) Unbroken Double-unders, :45 rest between sets Beginner: 8×10
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Wednesday, December 28th 2016 Hang Squat Clean 5×3 reps at 65% Front Squat Triple at 80% Single at 85% Triple at 80% Single at 85% Triple at 80% Single at 90% Conditioning (team up if not enough boxes) 25 Deadlifts 25 Burpee Box Jumps, 24/20 20 Deadlifts 20 Burpee Box Jumps, 24/20 15 Deadlifts 15
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Tuesday, December 27th 2016 Conditioning With a running clock… AMRAP 5: 90 Double Under buy in 12 Thrusters (95/65) 12 CTB PU Rest 5 mins… AMRAP 5: 60 Double Under buy in 9 Thrusters (115/80) 12 TTB Rest 5 mins… AMRAP 5: 30 Double under buy in 6 Thrusters (135/95) 12 PU Skill Conditioning 6
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Monday, December 26th 2016 1. Snatch Technique A. 3×3 Snatch Balance, light B. 3×3 Tall Snatch (from the hang, no dip and drive), light 2. Snatch 5×3 Hang Snatch at 65% 3. Conditioning 3 Rounds: 21 DU/ 63 SU 15 Bar Facing Burpees 9 Squat Snatches, 135/95
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Sunday, December 25th 2016 Merry Christmas! Closed – Rest Day
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Saturday, December 24th 2016 Christmas Eve “12 Days of Christmas”
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Friday, December 23rd 2016 CrossFit Total Sum of the Best of Each Lift: 1 Back Squat 1 Shoulder Press 1 Deadlift *Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.
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Thursday, December 22nd 2016 Conditioning Teams of 2 AMRAP 25: 18 pull-ups 40 Clean and Jerks 30 HSPU 40 Power Snatches 76 DU 40 Overhead Squats *1st round every barbell is 95/65 **2nd round every barbell is 115/80 ***3rd round every barbell is 135/95 ****4th round every barbell is 155/105
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Wednesday, December 21st 2016 Clean A. 3 Squat Cleans at 60% B. 3 Squat Cleans at 70% C. 3 Squat Cleans at 75% D. 2×2 Squat Cleans at 80% Stamina Conditioning EMOMx12 Odd: 10 C2B Pull ups Even: 15 Wall Balls, 20/14
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