New Years Eve
Gym Closes at 6:00p
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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
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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 1:00 for 10:00
Odd min: Strict Chest to Bar Pull-up
Even min: Strict Handstand Push-up
(choose reps prior to start. unbroken)
No measure:
21-18-15-12-9
Calorie Ski Erg
Calorie Air Bike
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Weightlifting
Pause Jerk (:02 in split) 2-2-2-2-2
(make consistent increases)
At a moderate load:
Pause Power Clean (:02 BK) 2-2-2-2-2
(make consistent increases)
Increase weight on last set from last week.
Strict Press 5-5-5-5-5
(make consistent increases)
Increase weight on last set from last week.
Weighted Dip 5-5-5-5-5
(make consistent increases)
Increase weight on last set from last week.
Triceps Extension 15-12-10-8
(make consistent increases)
“We have forty million reasons for failure, but not a single excuse.”
~Rudyard Kipling
