cross151

Main – CrossFit

Today will be a skill day/open gym. There is an optional metcon programmed. Tomorrow we will do our “12 days of Christmas” WoD. Use today to work on skills, mobilize, and practice movements we will see in the open!

Skill Work

Metcon (No Measure)

Skills Open Gym

Handstand Walk / Hold

Handstand Pushups

Muscle ups

Double Unders

Toes to Bar

Light/quick Deadlifts (185/135)

Deloaded Oly work

**keep weight and total reps low**

Optional Accessory Work

Elements WoD 1 (Time)

500 m row

40 Air Squats

30 Abmat Situps

20 Box Jumps (20)

10 Pushups

CrossFit Games Open 12.5 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:
3 Thrusters
3 Chest-To-Bar Pull-ups
6 Thrusters
6 Chest-To-Bar Pull-ups
9 Thrusters
9 Chest-To-Bar Pull-ups
12 Thrusters
12 Chest-To-Bar Pull-ups
15 Thrusters
15 Chest-To-Bar Pull-ups
18 Thrusters
18 Chest-To-Bar Pull-ups
21 Thrusters
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

12/18/2014

12/19/2014

Main – CrossFit Today will be a skill day/open gym. There is an optional metcon programmed. Tomorrow we will do our “12 days of Christmas” WoD. […]
12/17/2014

12/18/2014

Main – CrossFit Weightlifting Deadlift (4×5 @ 80%) Metcon Metcon (Time) 8 Rounds 4×25′ shuttle Run (down-back-down-back) 1 Rope Climb 1:2 Work/rest RX+ = Legless Rope […]
12/16/2014

12/17/2014

Main – CrossFit Weightlifting Front Squat (6×2-3 @ 67%) Metcon Metcon (8 Rounds for weight) EMOM 16 Odd: Power Snatch + Hang Power Snatch Even: Snatch […]
12/15/2014

12/16/2014

Main – CrossFit Weightlifting Metcon (Weight) EMOM 10 min Clean + 2 Jerks @ 75-80% Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 Min 15 […]