December 2015

CrossFit “Jag 28” For time: 800m Run 28 KBS 70/44 28 Strict Pull-ups 28 KBS 28 Strict Pull-ups 800m Run __________________   Competitor 1 Power Clean Work to a Heavy Double 90% of Heavy Set: 3×2 80% of Heavy Set: Max Reps (T&G)   Deficit Snatch High Pull Work to a Heavy Triple 90% of […]

CrossFit Back Squat Work to a Heavy Set of 5 90% of Heavy Set: 3×5   AMRAP 20:00 250m Row 7 Shoulder to Overhead 115/75 (alternate rounds with a partner) _________________   Competitor 1 Skill Every 1:00 for 10:00 2 Snatch Grip Push Presses + 1 Overhead Squat (add 10lbs/5lbs each set)   Snatch Work

CrossFit Deadlift Work to a Heavy Set of 8 90% of Heavy Set: 2×8 For time total: 21 Calories on The Assault Bike 15 Power Snatches 95/65 9 Curtis P’s 95/65 (rest 2:00) 9 Curtis P’s 95/65 15 Power Snatches 95/65 21 Calories on The Assault Bike (Curtis P: Power Clean + Lunge R +

CrossFit Rest __________ Competitor 1&2 Optional Track Session __________ Weightlifting 2-position Pause Snatch (pause at knee and hip) 4×2 -choose weight- Push Press Work up to Heavy triple – then – 4×3 @ 90% of heavy triple Pause Front Squat 70% 4×3 Barbell Rows 4×8 -choose weight- “The way a team plays as a whole

CrossFit Bench Press Work to a Heavy Set of 8 90% of Heavy Set: 3×8 3 rounds for time with a partner: 100 Calorie Row 200 Double unders 100m Walking Lunge (split work anyhow. one person works at a time) __________________ Competitor 1 Jerk Work to a Heavy Triple 90% of Heavy Triple: 3×2 80%