December 2013

CrossFit
Rest
__________________________________

CrossFit Competitor
Rest
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Weightlifting
Snatch Deadlift + Snatch
80% 1+2, 2+1, 1+1
85% 1+1, 1+1, 1+1

Push Press(behind neck)
85% 5×5

Romanian Deadlift
80% 5×4

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“The person who says it cannot be done should not interrupt the person who is doing it”
~Chinese Proverb

12:00p-2:00p Open Gym
4:00p-6:00p Open Gym
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Weightlifting
Jerk
80% 2*3
85% 2*2 ”
90% 2*1

Snatch Pull
100% 3*3
+10 kg 2*3

Back Squat
85% 2*2
90% 1*2
95% 1*1
PR

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“Remember that not getting what you want is sometimes a wonderful stroke of luck.”
~Dalai Lama

 

There will be no 6p/7p/8p class on New Years Eve.
Weightlifting will only be 7:00a-8:30a

CrossFit
3 rounds for time:
400m Run
15 Pull-ups
50 Squats
15 Pull-ups
____________________________________________

CrossFit Competitor
For time:
15-21-27-33-27–21-15
Double Under (unbroken)
(Alternate with a partner)

For time:
5-7-9-11-9-7-5
Box Jump 30/24
(Alternate with a partner)

For total time
5 rounds:
5 Back Squats 225/155
7 Kettlebell Swings 70/53
~then~
35 Over the Bar Burpees
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Weightlifting
Power Snatch
80% 2×3
85% 2×2
90% 2×1

Power Clean+ Push Jerk
80% 1+2, 1+2
85% 1+2, 1+1, 1+1

Clean Pull
100% 2×3
+ 10kg 3×3

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“Dream big and dare to fail.”
~Norman Vaughan

CrossFit
Fight Gone Bad
3 rounds for total reps:
1:00 Wall Ball 20/14
1:00 Sumo Deadlift High Pull 75/55
1:00 Box Jump 20
1:00 Push Press 75/55
1:00 Row for Cal.
1:00 Rest 
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CrossFit Competitor
For time:
30 Muscle-ups

For time:
20yrd Dogsled Shuttle 180/135
40yrd Dogsled Shuttle
60yrd Dogsled Shuttle
80yrd Dogsled Shuttle
60yrd Dogsled Shuttle
40yrd Dogsled Shuttle
20yrd Dogsled Shuttle
(alternate with a partner)

Not timed:
1 Mile Run
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Weightlifting
Snatch High Pull 
85% 3×4
- then-
Snatch pull
100% 3×3

Dead lift
85% 3×3
90% 3×2

Front Squat
80% 2×3
85% 2×3
90% 1×2

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“We work to become, not to acquire.”
~Elbert Hubbard

12:00-2:00p Open Gym

CrossFit Competitor
Team Training
____________________________________________

Weightlifting
Snatch
75% 2×3
80% 2×2
85% 1×2
87% 2×1

Clean + Jerk
75% 1+2, 2+1
80% 1+2, 2+1
85% 1+1, 1+1

Romanian Deadlift
85% 5×4

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“Look at life through the windshield, not the rear view mirror.”
~Byrd Baggett

CrossFit
3 Rounds for total reps:
Strict Pull-ups
Strict Bar Dips
(rest 1:00)

“Dawson”
For total reps:
AMRAP 1:00
Bar Facing Burpees
~then~
AMRAP 6:00
6 Deadlifts 165/105
6 Hang Cleans
6 Shoulder to Overhead
______________________________

CrossFit Competitor
7 attempts to establish:
Max Triple Jump
DBall Throw from knees
(rest as needed)

For time:
25 Box Jump
400m Run
25 Wall Ball Shots
400m Run
100 Double Unders
400m Run
25 Wall Ball Shots
400m Run
25 Box Jump
_______________________________

Weightlifting
Rest

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“Success is nothing more than a few simple disciplines, practiced every day.”
~ Jim Rohn

10:00a-2:00p Open Gym
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Weightlifting
Power Clean+Push Press (based 1RM push press)
75% 3+2, 2+3, 2+2
80% 3+2, 2+1, 2+2

Drop Snatch (based 1RM snatch)
75% 4×4

Front Squat
85% 4×3

Closed for Christmas

10:00a-2:00p Open Gym
_____________________________________________

Weightlifting
Power Snatch
75% 1×3
80% 2×2
85% 3×2

High Snatch Pull
80% 3×4
90% 3×3

Back Squat
80% 2×3
85% 2×3