HOLIDAY HOURS
7:00a-12:00p
CROSSFIT
Trap Bar Deadlift
8(L) 8(M) 8(MH) 8(H)
For time:
30 Dip
3 Rope Climb
40 Push-up
3 Rope Climb
50 Wall Ball Shot 20/14
3 Rope Climb
40 Push-up
3 Rope Climb
30 Dip
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STRONGFIT
Cycle 2/Week 1
Tempo Lat Pulldown (:04 ecc)
8(L) 8(M) 8(MH) 8(H)
Tempo Weighted Dip (:04 ecc)
8(L) 8(M) 8(MH) 8(H)
Tempo Lateral Raise (:04 ecc)
4×8 (M)
AMRAP 12:00
8 Calorie Assault Bike
8 EZ Bar Biceps Curl
8 EZ Bar Overhead Triceps Extension
(alternate rounds with a partner)
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COMPETITOR
3 rounds for quality:
8 Reverse Hyper
10 Med Ball Squat Clean
12 Hip Circle Side Step (each way)
Muscle Clean + Tempo Front Squat (:05 eccentric)
3+1, 3+1, 3+1, 3+1, 3+1
High Hang Clean + Hang Power Clean
60% 2(2+2)
65% 2(1+2)
70% 2(1+1)
For time:
40yd Sled Push 225/160
40 Box Jump Over 24/20
40yd Sled Push
40 Toes to Bar
40yd Sled Push
40 Wall Ball 30/20
40yd Sled Push
40 Hand Release Push-up
40yd Sled Push
40 DB Box Step-up (1xDB) 50/35
40yd Sled Push
40 Burpee to 6″
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WEIGHTLIFTING
Testing this Saturday
Clean
70% 2×2
75% 1×1
80% 3×1
Clean Pull
100% 3×3
(based on Clean 1RM)
Front Squat
70% 1×3
75% 1×3
80% 3×1
(based on Front Squat 1RM)
“Our deeds determine us, as much as we determine our deeds.”
~George Eliot
