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12/20/14 Kettlebell Class


Main – Kettlebell

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Metcon (Weight)

20:10 Dbl KB’s 16/12kg

10 sets

Swing

Clean

Push Press

Front Squat

Metcon (Weight)

TGU+Snatch drills

12/20/14 WOD


Main – CrossFit

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Connectivity (No Measure)

Clean and Jerk

Metcon (Time)

3 rounds for time of:

50 Goblet Squats 24/16kg

7 Muscle-ups ( 7 Strict PU)

10 Hang Power Cleans 155/105

12/19/14 WOD

Main – CrossFit

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Connectivity (No Measure)

Power Snatch

Metcon (AMRAP – Reps)

4 Rounds of:

2:00 AMRAP:

10 Power Snatch 95/65

10 OH Walking Lunges 95/65

10 Power Snatch 95/65

10 Thrusters 95/65

1:00 REST

12/18/14 Kettlebell Class


Main – Kettlebell

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Metcon (Time)

“500” 24/16kg

25 V-situps

50 Swings

50 Deadlift

50 Press 25R/L

50 Goblet

50 Clean 25R/L

50 Renegade rows 25R/L

50 Snatch 25R/L

50 One arm swing 25R/L

50 Swings

25 V-situps

Metcon (No Measure)

TGU Drills

12/18/14 WOD

Main – CrossFit

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Connectivity (No Measure)

Hang Clean+Front squat+Jerk

Metcon (3 Rounds for time)

1) In 10:00-

Run 1 mile – for time.

*Rest the remainder of the 10:00.

2) At 10:00-

For time:

10 Burpee Box Over

100 Double-Unders

10 Burpee Box Over

*10:00 cap – if possible rest the remainder of the 10:00.

3) At 20:00-

Run 1 mile for time

12/17/14 WOD


Main – CrossFit

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Connectivity (No Measure)

Paused back squat

Metcon (AMRAP – Reps)

10:00 AMRAP of:

3 PU

30 Splits Jumps (each jump = 1 rep)

30 KBS 24/16kg

12/16/14 Kettlebell Class


Main – Kettlebell

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Metcon (Weight)

EMOM 10min

Snatch-7 R/L 24/16kg

Metcon (Time)

Five rounds

24/16kg

Swings-25

Walking Lunge rack Right arm

Swings-25

Walking Lunge rack Left arm

Metcon (No Measure)

TGU Drills

12/16/14 WOD


Main – CrossFit

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Connectivity (No Measure)

Hang Clean +Jerk

Metcon (AMRAP – Reps)

EMOM for 16:00-

As fast as possible…

5 HSPU

10 HR Push-ups

15 Air Squats

With the remainder of the minute – on odd minutes only (1:00, 3:00, 5:00, etc.) – complete ME Burpees.

12/12/14


Main – CrossFit

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Connectivity (No Measure)

Clean and Jerk from hang

Metcon (Time)

15-12-9 of:

Power Snatches 95/65

Burpee Box Jumps 24/20″

C2B Pullups

12/10/14 WOD


Main – CrossFit

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Connectivity (No Measure)

Paused back squat

Metcon (Time)

3 rounds for time of:

15 Pullups

15 Hang Power Clean & Push Jerk 95/65#

15 Ring Dips