Tuesday 12/16/14

CrossFit
“The Dark Horse Special”
For time:
30 Handstand Push-ups
40 Pull-ups
50 Kettlebell Swings
60 Sit-ups
70 Burpees
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CrossFit Competitor
“Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Double unders (unbroken)

“Upside Down Lactic Ladders”
5 rounds for total Calories:
:50 Row
:10 Rest
:40 Row
:20 Rest
:30 Row
:30 Rest
:20 Row
:40 Rest
:10 Row
:50 Rest
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Weightlifting
Power Snatch
80% 1×2
85% 1×2
90% 3×1

Power Clean + Power Jerk
80% 2+2, 2+2
85% 1+1, 1+1, 1+1

Front Squat
85% 4×3

Bent Lateral Raise
4×10 -choose weight-

Strict Toes to Bar
4×10

Photo credit: Jim Schmitz