Happy New Year!!!! Tomorrow’s schedule is…
6:30am – Regular Schedule CrossFit
11:00am Gymnastics
12:00pm – Regular Schedule CrossFit
4:00pm – No Class CrossFit
5:00pm – No Class CrossFit
6:00pm – No Class CrossFit
7:00pm – No Class CrossFit
Wednesday December 31 2014
Deadlift
3/3/3/3/3/3/3
*Start at 65% of your 1 rep max deadlift, add weight each set.
and then…
Complete 21-15-9 reps for time:
“Snatch Grip” Deadlifts
KB Thrusters (single arm)
*You pick the weight for deadlifts and thrusters.
CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 45% Increase Weight by 5 every set) “Carnal Wod” (Checkmark) For Time 20 min Time Cap 87 Cal Bike/Row 7 Pull Overs/BMU/14 CTB/PU/21RR 19 Alt DB Squat Snatch 50/35 37 Crossovers/60 DU/100 Singles 87ft HSW/Bear Crawl
CrossFit One World – CrossFit Front Squat (12 Min E2MOM 6×4 4 Rep Front Squat @ 65% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 6 Power Cleans 12 Front Rack Reverse Lunges 200 Run Rx 135/95 Rx+ 155/115
CrossFit One World – CrossFit Push Press (12 Min E2MOM 6×4 4 Rep Push Press @ 65% Increase Weight by 5 every set) Metcon (Time) 4 Rounds for time 250m Row 10 Shoulder to Overhead 20 Overhead Sit up Rx 115/75 Plate 25/15 RX+ 135/95 Plate 45/25 18 Min CAP
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