Thur – 12/26/2013

Schedule

Thur, Dec 26  – 530AM/830AM/400PM/500PM/600PM
Fri, Dec 27      – CLOSED
Sat, Dec 28     – 900AM/1000AM

WOD

“12 Days Of CrossFit”

1 Power Snatch (135/95)
2 Wall Walks
3 Hang Power Cleans (135/95)
4 Toes To Bar
5 Shoulder to Overhead (135/95)
6 Front Squat (135/95)
7 Burpee over the Bar
8 Dumbbell Shoulder to Overhead (45/25)
9 Wallballs (20/12)
10 Calorie Row
11 C2B Pullups
12 Man Makers (45/25)

COMP

1) Clean5X1@90%
Rest 3 minutes

2) Back Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 2 reps @ 80%
* Set 3 – 1 rep @ 85-90%
* Set 4 – 1 rep @ 90-95%
* Set 5 – 1 rep @ 90-100%
* Set 6 – 1 rep @ 90-100%
Rest 2-3 minutes between sets

EMOM for 20 minutes
3A) Odd Minutes – Bench Press x 3 reps (80-85% might be a good guideline)
3B) Even Minutes – Kettlebell Swings x 20 unbroken reps (as heavy as you can keep unbroken)

4) Weighted Reverse Plank Hold 3X60-75 seconds

5) Run or Row 20 minutes @70-75%