This is a super heavy week and the week after Christmas will be a deload week. Everyone needs to work hard but back off the load and intensity that week because starting January 1 the open programming begins and for some another 10,000 swing challenge! In case you missed it here’s the holiday schedule: December 24 Regular…
Working in teams of two perform the
following in a you I go fashion one rep at a time
Snatches 7000/5000 lbs
Rest Exactly 5 Minutes
Clean and Jerk 12000/9000 lbs
CrossFit Games Open 14.3 As many reps in 8 mins as you can of: 10 Deadlifts, 135/95 lbs 15 Box Jumps, 24/20 in 15 Deadlifts, 185/135 lbs 15 Box Jumps, 24/20 in 20 Deadlifts, 225/155 lbs 15 Box Jumps, 24/20 in 25 Deadlifts, 275/185 lbs 15 Box Jumps, 24/20 in 30 Deadlifts, 315/205 lbs 15…
Strength/Skill 6 sets of 5 back squat + 1 behind the neck jerk. Keep weight at or below 80% of jerk max Then Lizzie 12-9-6-3 reps, for time of: Power Clean, 185/135 lbs Ring Dip Thursday Capacity 4 rounds for time of: Row (calories), 2 mins Kettlebell Snatch, 24/16 kg, 2 mins Row,…
Strength
Every 1 min for 10 mins: Deficit Muscle Snatch
5 Deficit Muscle Snatches, pick load
Hold setup position for 3 seconds each rep
Then
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Pull-up
Burpee
Split Jump
Knees To Elbow
Buyout
4 x 10 deficit ring rows (feet on box higher than rings)
Strength/Skill Every Minute on the Minute for 7 minutes 2 touch and go power clean @80%* *start at 80 yes 80% and add weight each set until you can’t complete 2 reps rest exactly 3 minutes and proceed to the next section Do as many reps as possible in 90 seconds with 95% of your…
Strength
6X3/6 FS/BS @ 90% of working 1RM FS – rest 2:00 between sets
Then
5 rounds for time of:
10 Deadlifts, 275/185 lbs*
10 Burpee (Bar Facing)s
25 Double Unders
*please no Rx+ weights on this one. It gets heavy this week!
Buyout
100 banded good mornings
WATCH THIS 1000 TIMES TODAY
3 rounds for QUALITY!!!
30 Second Top Push Ups Hold
30 Second Handstand Hold Against Walls
30 Seconds Hollow Body Hold
Then
100 double under
50 burpee box jump 30/24
25 Handstand push-ups.
Workout of The Day
Fran
Then
Death by shoulder to overhead 115/75
No details necessary. If you don’t know just show up anyway. You’ll understand later.
Strength/Skill
Every Minute on the Minute for 10 Minutes
1 Squat Clean and Split Jerk @85%*
Then
5 rounds, 30 secs per station, of:
Chest-to-bar Pull-up
Rest
Clean & Jerk, 155/115 lbs
Rest
V-ups
Rest
Buyout
4 x 10 straight leg GHD with barbells
