LAST CHANCE TO REGISTER FOR THE YEAR END PARTY!!
Click here to register. Then click on “Year End Party” on the schedule.
Click here to register. Then click on “Year End Party” on the schedule.
CrossFit
Push Press
Work to a heavy set of 3
90% of heavy set: 3×2
For time:
3-5-3-7-3-7-3-5-3
Handstand Push-ups
Toes to Bar
(Alternate rounds with a partner)
8 rounds for reps:
:20 Hand Release Push-ups
:10 Rest
:20 Russian Kettlebell Swing 70/44
:10 Rest
(Tabata style scoring)
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Competitor 1
Front Squat + Jerk
Work to a heavy set of 2+2
90% of heavy set: 4(1+1)
Close Grip Bench Press
Work to a heavy set of 5
90% of heavy set 3×3
~superset~
Weighted Chin-up
Work to a heavy set of 3
90% of heavy set 3×2
(Rest 2:00 between super sets)
“Fran”
For time:
21-15-9
Thruster 95/65
Pull-ups
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Competitor 2
Front Squat + Jerk
Work to a heavy set of 2+2
90% of heavy set: 4(1+1)
Close Grip Bench Press
Work to a heavy set of 5
90% of heavy set 3×3
~superset~
Weighted Chin-up
Work to a heavy set of 3
90% of heavy set 3×2
(Rest 2:00 between super sets)
For time and load
7:00 to complete:
“Fran”
21-15-9
Thruster 95/65
Pull-up
(Rest with remaining time)
7:00 to complete:
7:00 to complete:
“Fran”
21-15-9
Thruster 95/65
Pull-up
(Rest with remaining time)
7:00 to complete:
For time:
500m Row
50 Burpees Over the Rower
(Rest with remaining time)
7:00 to establish:
3RM Deadlift (t&g)
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Weightlifting
Clean High Pull + Clean
90% 2x (1+1)
80% 2x (1+1)
Clean Pull
3×4 -choose weight-
Back Squat
4×4 @ 95% of Heavy 4
AMRAP 1:30
Abmat Situps
Face Pulls
4×10 -choose weight-
