Schedule
New Year’s Eve – No Yoga… 530AM (CF only) | 630AM | 830AM | 400PM
New Year’s Day – 1100AM CrossFit | Noon Yoga
WOD
Strength
6-8 rounds with minimal rest:
Deadlift: 5 TNG Reps @ 70%
Pistols: ME Alternating in 45 sec
Modify Pistol as needed.
Conditioning
6 Rounds (15 min cap):
6 Unbroken Ground to Overhead (135/95)
4 Box Jump Overs (24/20)
4 Strict Pullups | R+ 2 Muscle Ups
60 seconds rest between rounds
Extra
Before Class:
Clean Pull + Clean + Jerk: 1+1+1: In 5 sets find max for complex then 3 singles from the floor @ 90% of complex max
4 sets of 10 – Candlestick rolls
5 sets of…
– 10 alt. shoulder taps
– kick down and go directly into 50 ft. HS walk
After Class:
5 sets
– 12 alt. barbell sidebends
– 12 good mornings
– 12 inch worms, walking hands as far out as possible