December 2014

CrossFit
Rest
________________

CrossFit Competitor
Rest
________________

Weightlifting
Muscle Snatch + Snatch
75% 1+2, 1+2, 1+2, 1+2

Snatch High Pull
80% 4×3

Press
4×5 -choose weight-

Back Extensions
4×10 -unweighted-

10561564_10152591999352458_3086692793736482488_n

CrossFit
With a partner for time:
100 Calories on the Assault Bike
500m Row
100 Wall Ball Shots 20/14
1000m Row
100 Kettlebell Swings 53/35
500m Row
100 Ball Slams 20/14
(one person works at a time)
___________________

CrossFit Competitor
For time:
30 Ring Muscle-ups

Back Squat
70% 1×3
80% 2×2
90% 2×1
95% 1×1
PR

AMRAP 7:00
7 Deadlifts 275/185
14 Pistols (alt legs)
21 Double unders (unbroken)
____________________

Weightlifting
Clean
80% 2×2
85% 3×1

Rack Jerk
80% 2×2
85% 2×1
90% 2×1

Front Squat
80% 3×3

Press
4×5 -choose weight-

Strict T2B
3×10

10849024_583826578412154_5661417137720046079_o

CrossFit
5 rounds for load:
3 Power Clean
3 Box Jump 24/20
(rest 1:30)

5 rounds for load:
3 Bench Press
3 Plyo Push-ups
(rest 1:30)

For time:
30 Weighted Sit-ups 53/35
30 Toes to Bar
30 Burpees
___________________

CrossFit Competitor
For time:
30 Double unders (unbroken)
20 Burpees (6″ above reach)
50 Double unders (unbroken
20 Burpees (6″ above reach)
30 Double unders (unbroken)

For time:
500m Row
250m Row
750m Row
250m Row
500m Row
(alternate with a partner)

For time:
30 Double unders (unbroken)
20 Burpees (6″ above reach)
50 Double unders (unbroken
20 Burpees (6″ above reach)
30 Double unders (unbroken)
____________________

Weightlifting
Power Snatch
80% 1×1
85% 2×1
90% 1×1
95% 1×1
PR

Power Clean
80% 1×1
85% 2×1
90% 1×1
95% 1×1
PR

Back Squat
85% 1×1
90% 1×1
95% 1×1
PR

GHD Sit-ups
4×10 -choose weight-

10830198_10204568740671183_3613589913593909942_o

CrossFit
“Fran”
For time:
21-15-9
Thruster 95/65
Pull-ups
_________________

CrossFit Competitor
For load:
Every 1:00 for 10:00
1 Halting Snatch (:02 pause below knee)
(add 10lbs/5lbs each set)

(full recovery)

AMRAP 3:00
Clean & Jerk at Bodyweight
(Power or Full)

For load:
Weighted Pull-ups 5-5-5-5-5
(add 10lbs/5lbs each set)

5 rounds for time:
7 Ring Dips
9 Toes to Bar
11 Box Jump 24/20
__________________

Weightlifting
Snatch
80% 1×1
85% 1×1
90% 1×1
92% 1×1
80% 1×2

Clean Pull
100% 3×3

Pause Squat
70% 2×2
80% 3×1

Press (Behind Neck)
4×3 -choose weight-

10818427_10204568743511254_7326003481414394254_o

12:00p-2:00p Open Gym

CrossFit Competitor
Team Workout
____________________

Weightlifting
Muscle Snatch + Drop Snatch
2+2, 2+2, 2+2, 2+2 -choose weight-

Snatch High Pull
80% 4×3

Press
4×5 -choose weight-

Back Extensions
4×10 -choose weight-

Weighted Plank Hold
Accumulate 3:00 -choose weight-

134363_10204582503295240_3609547765646069672_o

CrossFit
For time:
50-40-30-20-10
Kettbell Swing 53/35
Push-up
_________________

CrossFit Competitor
For load:
Every 1:00 for 10:00
1 Clean + 1 Front Squat
(add 10lbs/5lbs each set)

(full recovery)

AMRAP 3:00
Clean at 70% of top set (from emom)
(Cleans may be power or full)

5 Rounds for time:
1 Rope Climb
21′ Handstand Walk
3 DBall Over the Shoulder 150/100
15 Wall Ball Shots 20/14
5 Deficit Handstand Push-ups 6″/4″
9 Box Jumps 30/24
_________________

Weightlifting
Snatch
80% 1×2
85% 2×1
90% 1×1
95% 1×1

Clean + Jerk
80% 1+2
85% 1+1, 1+1
90% 1+1
95% 1+1

Front Squat
90% 3×2

Wide grip pull ups
4 sets for total reps

10801982_10204582488094860_4889214175841531334_n

Merry Christmas

CrossFit
For load:
Overhead Squat 3-2-2-1-1-1
(rest as needed)

AMRAP 7:00
7 Deadlift 115/75
7 Hang Power Clean
7 Shoulder to Overhead
_____________________

CrossFit Competitor
5 rounds for total reps:
Ring Muscle-ups
(rest 1:00)

Back Squat
90% 1×1
75% 1×5
90% 1×1
80% 1×5
90% 1×1
85% 1×5
(rest 2:00)

5 rounds for time:
5 Deadlifts 275/185
10 Bar Facing Burpees
_____________________

Weightlifting
Clean
80% 2×2
85% 3×1

Rack Jerk
80% 2×2
85% 2×1
90% 2×1

Back Squat
85% 2×3
90% 2×2

Press
4×5 -choose weight-

GHD Sit-ups
4×10 -choose weight-

10514617_10204668311201289_3818049270257866629_n

“We’ve no use for intellectuals in this outfit.
What we need is chimpanzees.”
- Louis-Ferdinand Celine

CrossFit
“The Angry Pony”
For time:
70 Burpees
60 Sit-ups
50 Kettlebell Swings 53/35
40 Pull-ups
30 Handstand Push-ups
______________________

CrossFit Competitor
“Flight Simulator
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Double unders (unbroken)

For time:
100 Calories on The Assault Bike
(4 burpees every 1:00)
______________________

Weightlifting
Power Snatch
80% 1×2
85% 2×1
90% 2×1
95% 1×1

Power Clean + Power Jerk
80% 2+1, 1+1
85% 1+1, 1+1
90% 1+1, 1+1

Front Squat
85% 3×3

Bent Lateral Raise
4×10 -choose weight-

AMRAP 1:30
Weighted Sit-up 53/35

10548124_10204582487094835_6982753423964501836_o