Week of 2017.12.25 – 2017.12.30

MONDAY

Merry Christmas!

All CrossFit classes are canceled.

Open Floor is available from 9:00a to 11:00a.

TUESDAY

Back squat, 4 x 5 reps at 65%, 70%, 75%, and 80% of 1-rep max

As many rounds and reps as possible in 12 minutes of:
12 alternating dumbbell snatches
30 double-unders
12 wall ball shots
30 double-unders

WEDNESDAY

Strict press, build to a heavy triple
Complete a minimum of 6 sets

Every minute on the minute for 12 minutes:
Minute 1: Row for calories (18 cal / 15 cal)
Minute 2: Ab-mat sit-ups, 15 reps
Minute 3: Box jumps, 10 reps

THURSDAY

Deadlift, 4 x 8 reps at 65-70% of 1-rep max

With a partner, complete as many rounds and reps as possible in 12 minutes of:
6 power cleans (135 lb / 95 lb)
12 hand-release push-ups
Alternate after each partner completes one round

FRIDAY

21-15-9 reps for time:
Kettlebell swings
Goblet squats
Burpees

Rest 4 minutes, then repeat above workout

Accumulate 6 minutes of planking, any style / any side

SATURDAY

Turkish get-up, 10 reps per side; athlete's choice of load and object

For time:
30-calorie row
30 single-arm dumbbell push presses (15 reps per side)
30 ring rows
30 single-arm dumbbell push presses (15 reps per side)
30-calorie row

Static barbell overhead hold, 2 x 1 minute (as heavy as possible)