Workout of the Day

Main – CrossFit

Holiday Class Schedule:
5:15, 6:15 & Noon – Dec 24th
No Classes Dec 25th or 26th

Skill Work

Take 15-20 minutes to work on Olympic lifting skills. Focus on form and footwork. Do Clean, Jerk, or Snatch or any variety of accessory work (hang work, balances, etc) or transfer lifts (OHS, Clean/Snatch deadlifts)

Metcon

Metcon (6 Rounds for weight)

E3MOM, 18 minutes (6 total rounds)

30 Sec Max Effort Mono (Row/Bike/DU)

1 C&J @85%+
Go 100% all out for monostructural movement then move IMMEDIATELY to the lift. The intent of this is to rapidly control your body to hit a heavy lift. This will be hard, but important to learn how to lift heavy during METCONs.

12/23/2014

12/24/2014

Main – CrossFit Holiday Class Schedule: 5:15, 6:15 & Noon – Dec 24th No Classes Dec 25th or 26th Skill Work Take 15-20 minutes to work […]
12/22/2014

12/23/2014

Main – CrossFit Weightlifting Back Squat (5×5 @77%) Metcon Metcon (Time) 21-15-9 Cal Row Hand Stand Push Ups (RX+ 4″ deficit) (Mod 1: Knees on box/jack […]
12/21/2014

12/22/2014

Main – CrossFit Warm-up Weighted Pull-ups (Find 1RM strict weighted pullup) Metcon 1: Metcon (Time) 5 Rounds for time 15 Hand Release Push-ups 30 seconds Plank […]
12/19/2014

12 Days of Christmas

Main – CrossFit Metcon 12 Days of Christmas (Outlaw) (Time) 1 Clean & Jerk @ 225/150# 2 Muscle-Ups 3 Box Jumps 36/30″ 4 Hang Squat Snatch […]