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 Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# 220930 (Time) For time: 150 double-unders 15 thrusters 75 double-unders 15 thrusters 150 double-unders ♀ 95 lb ♂ 135 lb
CrossFit One World – CrossFit Snatch (12 Min E2MOM (6 Sets) Set: 1st-4th for 2 Reps Set: 5th-6th for 1 Rep Start @ 75% 1 RM Snatch (Squat Snatch) Increase 5 Every Set) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 20 Double Unders 10 Alt DB Snatches 6 Single DB Overhead Lunges 3…
CrossFit One World – CrossFit Back Squat (12 Min E2MOM (6 Sets) Set: 1st-4th for 2 Reps Set: 5th-6th for 1 Rep Start @ 80% 1 RM Back Squat Increase 5 Every Set) Metcon (AMRAP – Reps) 12 Min E3MOM 20 Wallballs 10 Sprawls Max Devil’s Press Rx WB 20/14 DB 50/35 RX+ WB 30/20…
