December 2018

Gym Closes at 6p   CrossFit For load: Thruster 5×5 (constant load)   For time: 50 Double Under 50 T2B 50 Double Under 50 Burpees to Plate 50 Double Under 50 KB Swing 53/35 50 Double Under ___________________________   Competitor 1&2 Snatch 70% 2×2 75% 1×1 80% 5×1   “Fran” For time: 21-15-9 Thruster 95/65 […]

7:00a Competitor 2 7:30a Kettlebell 8:00a Weightlifting 8:00a Competitor 1 10:00a CrossFit 11:00a CrossFit _________________________   Weightlifting Snatch 85% 4×1   Clean & Jerk 85% 4×1   Front Squat 80% 3×2

CrossFit Skill Double under   “Cindy” AMRAP 20:00 5 Pull-ups 10 Push-ups 15 Air Squats ___________________   Competitor 1&2 For load: 10:00 to complete: 5 Snatch 25 Burpee 4 Snatch 25 Burpee 3 Snatch 25 Burpee 2 Snatch 25 Burpee 1 Snatch (constant load)   For load: Every 1:00 for 10:00 1 Power Clean +

Upper Body (8a/9a/5p) For load: Single-Arm Hammer Strength Front Pulldown 3×8 (alternate rounds with a partner)   For load: Hammer Strength Chest Press 6×8 (alternate rounds with a partner)   For load: Single-Arm Hammer Strength Seated Row 3×8 (alternate rounds with a partner)   For load: Nautilus Shoulder Press 6×8 (alternate rounds with a partner)

9:00a-12:00p Open Gym ____________________   Weightlifting Snatch 80% 2.1.2 85% 1.2.1   Clean + Jerk 80% 1+1, 1+2, 2+1 85% 2+1, 1+2, 1+1   Front Squat Work up to Heavy 2×3

Christmas Eve Hours  9:00a-12:00p Open Gym _____________________________   “Twelve Days of Christmas” 1 Wall Walk 2 Toes to Bar 3 Box Jump Over 20″ 4 Pull-up 5 Burpee 6 Kettlebell Swing 53/35 7 Goblet Squat 53/35 8 Dumbbell Snatch (each arm) 50/35 9 Wall Ball Shot 20/14 10 Lunge (each leg) 11 Ball Slam 20/14

7:00a Competitor 2 7:30a Kettlebell 8:00a Weightlifting 8:00a Competitor 1 10:00a CrossFit 11:00a CrossFit ________________________ Weightlifting Front Squat 90% 3×4 Snatch 80% 3×1 Clean + Jerk 80% 3(1+2)

CrossFit For load: Deadlift 4×6 (constant load)   7 rounds for time: 7 Toes to Bar 14 Wall Ball 20/14 21 Double Under ________________________   Competitor 1 5 rounds at a moderate load: 1 Power Snatch + 2 Hang Snatch + 3 Overhead Squat (make consistent increases)   For load: Every 1:00 for 10:00 1

6:00p-8:00p EVCF Charity Event: Feed my Starving Children  ______________________  – Upper Body (8a/9a/5p) 3 rounds: No rest between exercises. 12-15 Dumbbell Incline Press 12-15 Polaris Pec Deck 12-15 Hammer Strength Chest Press (alternate rounds with a partner)   3 rounds: No rest between exercises. 12-15 Supinated Nautilus Pulldown  12-15 Nautilus Pullover 12-15 Seated Row (alternate

CrossFit Skill Rowing Technique   With a partner for time: Partner 1 – Run 1 Mile Partner 2 – Row for Calories (for duration of run) -then- Partner 1 – Row for Calories Partner 2 – Run 1 Mile (total time of both miles is score (in seconds) minus the total number of calories) _________________________