5sec. Tempo snatch DL then fast high pull at hang position+hang Snatch+BTN Snatch push Jerk
5@60%
5sec. Tempo Clean DL then fast high pull at hang position+hang clean+Jerk
5@60%
Push Press w/pause dip+Jerk w/pause dip+Jerk
5@60%
Tempo Shoulder Press (5 seconds down fast up)
5×4@60% of Shoulder Press
3 Rounds
5 KB Single Leg RDL’s each leg
10 Leg Raises
10 Turkish Sit UPS
Merry Christmas everyone, hope you all enjoy the next couple days. Obviously we are closed today, so you’ll have to make this day up. Good thing is, there is plenty of time to make it up.
Squat Snatch
3@75%, 2@75%+, 3@75%, 1@75%+, 3@75%, 1@85%
Squat Clean
3@75%, 2@75%+, 3@75%, 1@75%+, 3@75%, 1@85%
Push Press
3@75%, 2@75%+, 3@75%, 1@75%+, 3@75%, 1@85%
Sumo Dead Lift
10×3@65%
Turkish Get UP
3×5 (each arm)
*Choose a moderate weight, you should be able to do all 5 reps unbroken and not need to lay on the floor staring at the ceiling until you do your next rep.*
Jerk Balance
3×3@75% of Jerk Balance
Jerk
3@75%, 2@75%+, 3@75%, 1@75%+, 3@75%, 1@85%
Shoulder Press
5@75%, 3@75%+, 5@75%, 2@75%+, 5@75%, 1@85%
Front Squat
10×3@65%
Good Mornings
3×10@65%
Unbroken Complex:
1 Deadlift + 1 Clean and Jerk + 1 Cluster
AMRAP 0:00-5:00
10 Wall Balls
5 Cleans
AMRAP 5:00-10:00
10 Wall Balls
5 Shoulder 2 Overhead
AMRAP 10:00-12:00
Max Clusters
Score=max clusters
Tall Clean+Front Rack Zotts Press
3@75% of Front Rack Zotts Press
Power Clean
3@75%, 2@75%+, 3@75%, 1@75%+, 3@75%, 1@80%
Dead Lift
5@75%, 3@75%+, 5@75%, 2@75%+, 5@75%, 1@85%
Back Rack Lunge
5×3@65% reverse lunge
5×3@65% forward lunge
5 Rounds
10 (5/5) alt. V-Sits
10 Weighted Sit Ups
20 Weighted Russian Twists
CrossFit Wig Wag 