12/23/14

Tuesday

 

Warm Up

  • PVC BEAR COMPLEX X 10
  • Power Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press

 

Skill: Hang Power Clean

 

Strength

Bench Press

  • 3 @ 70
  • 3 @ 75
  • 2 @ 80
  • 2 @ 85
  • 1 @ 90
  • 1 @ 95+

** 5  Weighted Push Ups immediately after each set on bench.

WOD

"Barbell Bonanza"

  • 200 Meter Run
  • 20 Deadlifts (115/75)
  • 10 hang power cleans(115/75)
  • 20 Front Rack Lunges(115/75)
  • 10 Push Jerk(115/75)
  • 20 Back Squat(115/75)
  • 50 Double Unders

 

*10 Minutes to Complete*

*Rest 3 Minutes*

*10 Minutes to Complete a 2nd Time*

  • L1: (105/65)
  • L2: (95/55) SINGLES
  • L3: Scale As Needed

*Score is Heaviest Bench/ Total Reps

 

*****SCHEDULE******

Christmas Eve Wednesday December 24th: 8:30 AM ONLY

**Come Participate In the 12 Days of Crossfit WOD

Christmas Thursday December 25th: No Classes MERRY CHRISTMAS!

Friday December 26th: 9:00 OPEN GYM

Saturday December 27th: 9:00 OPEN GYM