December 2019

Holiday Hours 9:00a-12:00p Open Gym _________________________________________ Competitor 8 rounds no measure:1:00 Ski Erg 1:00 Assault Bike 1:00 Row Clean from blocks (BK)70% 1×375% 1×380% 3×2 4 rounds for time:9 Single Dumbbell Box Step-up (each leg) 50/3515 Toes to Bar 21 Kettlebell Deadlift 70/53_______________________________________________ Weightlifting Clean from blocks (BK)70% 1×375% 1×380% 3×2 Clean Pull100% 3×3 Increase […]

New Years EveGym Closes at 6:00p___________________________________CrossFit Skill Kipping Pull-up/Bar Muscle-up AMRAP 15:00 2 Bar Muscle-up 7 Parallette Pass Through 12 Box Jump Over 24/20______________________________________ Competitor At a moderate load: Pause Jerk (:02 in dip) 3-3-3-3-3 (make consistent increases) AMRAP 9:00 3 Ring Muscle-up 9 Dumbbell Power Clean 50/35 27 Double under For total reps: Every

CrossFit For load: Bench Press 8-6-4-4-4 (make consistent increases) 5 rounds for time: 21 Calorie Row 15 Hand Release Push-up 9 Deadlift 225/155_______________________________ Competitor Snatch 70% 1×3 75% 1×3 80% 3×2 Snatch Pull 90% 4×4 Back Squat 65% 3×8 3 rounds for time: 15 Overhead Squat 115/85 30 Russian Kettlebell Swing 70/53 45 Calorie Row

7:00a Competitor 7:00a Kettlebell8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit ______________________________________ Upper Body “Cumulative Set” Wide Chest Press “Cumulative Set” Pec Deck “Cumulative Set” Seated Row “Cumulative Set” Flex Rear Dely Fly “Cumulative Set” Seated Dip “Cumulative Set” EZ Bar Curl “Cumulative Set” Triceps Pushdown *Cumulative Set:Choose a weight that allows 12-15 reps

CrossFit “Helen”3 rounds for time:400m Run 21 Kettlebell Swings 53/3512 Pull-ups ____________________________ Competitor Power Snatch 70% 2×375% 3×2 Deadlift Build to 1RM “Helen”3 rounds for time:400m Run 21 Kettlebell Swing 53/3512 Pull-up “Whenever the work is itself light, it becomes necessary, in order to economize time, to increase the velocity.” ~Charles Babbage

Gym Closed for Holiday Merry Christmas!____________________________ Weightlifting Clean from blocks (BK)75% 4×3 Clean Pull90% 4×4 Increase weight on last set from previous week.Barbell Box Step-up 5-5-5-5 (5 each leg. alternating legs)Increase weight on last set from previous week.Seated Row 15-12-10-8(make consistent increases) Standing Shrug 15-12-10-8(make consistent increases)

Holiday Hours 9:00a-12:00p Open Gym _________________________________ CrossFit “12 Days of Christmas” _________________________________ Weightlifting At a moderate load:Pause Jerk (:02 in split) 3-3-2-2-2(make consistent increases) At a moderate load: Pause Power Clean (:02 in catch) 3-3-2-2-2(make consistent increases) Increase weight on last set from previous week.Strict Press 5-5-5-5-5(make consistent increases) Increase weight on last set from

CrossFit For load: Bench Press 10-8-6-6 (make consistent increases) With a partner for time: 100′ Plate Push 45/35 200m Farmers Carry 70/53 300 Double Under 200m Farmers Carry 100′ Plate Push______________________________________ Competitor Back Squat Build to 1RM For reps: :30 Ring Muscle-up 1:30 Rest :30 Handstand Push-up 1:30 Rest :30 Calories on the Assault Bike

7:00a Competitor 7:00a Kettlebell8:00a Weightlifting 9:00a CrossFit 9:00a Upper Body 10:00a CrossFit_____________________________________ Upper Body 3 rounds: No rest between exercises. 8 Tempo Pec Deck (:03 ecc/:03 con) 8 Tempo Wide Press (:03 ecc/:03 con) (alternate rounds with a partner) 3 rounds: No rest between exercises. 8 Tempo Pullover (:03 ecc/:03 con) 8 Tempo Cable front