December 2017

7:00a CrossFit Competitor 2 7:30a Kettlebell 8:00a CrossFit Competitor 1 8:00a Weightlifting Competitor 10:30a CrossFit 10:30a Weightlifting _______________________________   Weightlifting Snatch 75% 2×3 -then- Build to a heavy set of 3   Clean + Front Squat + Jerk 75% 2(3+1+1) -then- Build to a heavy set of (3+1+1)   Back Squat 80% 3×3 85% 3×1

CrossFit AMRAP 15:00 5 Thrusters 95/65 7 Toes to Bar 9 Kettlebell Swings 53/35 _____________________________   Competitor 1 For load: Every 1:00 for 10:00 1 Power Clean + 1 Cluster   For load: Back Squat 8-8-8-8 (make consistent increases)   For load: Romanian Deadlift 8-8-8-8 (make consistent increases)   3 rounds for time: 21 Wall

CrossFit Rest ______________________________   Competitor 1&2 Rest ______________________________   Sleds 7 rounds: 80yd Sled Push Shuttle 225/180 200m Recovery Jog ______________________________   FitEssentials For load: Axle Strict Press 12-10-8 * follow each set with 8 Kneeling Torso Row   AMRAP 20:00 (with a partner) 80m Sled Push – moderate 80m Axle OH Carry (today’s best

CrossFit For load: Back Squat 8-8-8-8 (make consistent increases)   “Jackie” For time: 1000m Row 50 Thrusters 45/35 30 Pull-ups ___________________   Competitor 1&2 With a partner for time: 15-12-9 Dumbbell Snatch (each arm) 50/35 Over the Box Jump 24/20 (alternate rounds with a partner)   Snatch Build to a heavy set of 2 85%

9:00a-12:00p Open Gym 

7:00a CrossFit Competitor 2 7:30a Kettlebell 8:00a CrossFit Competitor 1 8:00a Weightlifting Competitor 10:30a CrossFit 10:30a Weightlifting ___________________________   Weightlifting Snatch 75% 3×3 -then- Work up to Heavy Triple   Clean + Jerk 75% 3(3+2) -then- Work up to Heavy (3+1)   Back Squat 80% 3×3

CrossFit For load: Dumbbell Pullover 8-8-8-8-8 (make consistent increases)   4 rounds for time: 21 Air Squat  15 Toes to Bar 9 Deadlift 225/155 100yd Farmer Walk 70/53 ________________________________   Competitor 1 “Jackie” For time: 1000m Row 50 Thrusters 45/35 30 Pull-ups   For load: Hang Power Snatch 5-5-5-5-5 (make consistent increases)   Front Squat

CrossFit Rest ________________________   Competitor 1&2 Rest _________________________   Sleds 8 rounds: 40yrd Sled Push 225/180 (rest 1:00 between rounds) _________________________   FitEssentials 3 rounds at a moderate load: 8 Suitcase Deadlift (each side) :30-:60 of Front Leaning Rest (Adv: Rings)   AMRAP 8:00 30m Single-Arm Front Rack Carry 10 Burpees 8 Toes 2 Bar

CrossFit For load: Every 1:00 for 10:00 2 Power Clean & Push Press (make consistent increases)   For time: 50-40-30-20-10 Kettlebell Swing 53/35 Push-up ____________________________   Competitor 1&2 5 rounds for time: 500m Row 400m Run   For load: Hang Power Clean 5-5-5-5-5 (make consistent increases)   Not timed: 45′ Hand Walk 30 GHD Sit-up

CrossFit For time: 6 DBall over the shoulder 150/80 18 Parallete pass throughs 30 Pull-ups 42 Burpees to a plate 30 Pull-ups 18 Parallete pass throughs 6 DBall over the shoulder ____________________________   Competitor 1 AMRAP 10:00 1 Toes Through Rings 1 Kip to Rings 1 Ring Muscle-up (no dip) 1 Ring Muscle-up 1 Ring