December 2023

REST DAY Mobility and Maintenance

Open Gym: 8-10am

CrossFit Main 14 min AMRAP:50 cal row40 heavy russian swings30 goblet squats20 lateral burpees over rowerwith remaining time, AMRAP rope climbs Lvl6/5: KB70/53#, 15’ropeLvl4/3: KB53/35#, 12′ ropeLvl2/1: KB35/26#, rope lowers

CrossFit: Main Skills for todays WOD 10 rounds for time of:10 DB hang power snatch10 box jump overs Lvl6/5: 50/35#, 24/20”Lvl4/3: 35/20#, 20/20”Lvl2/1: 20/12#, any”

CrossFit Main PUMP day!E3min x 15 min (5 sets)5 barbell bench press @70-75%+ of 1rm PP4-6 strict pullup- add weight if possible (vary grip between wide/reg/narrow)10 each side DB bicep curl (20 total) Lvl6/5: DB 50/40Lvl4/3: DB 35/20Lvl2/1: DB 20/12

CrossFit: Skill:Power clean skill warmup to working weights- muscle clean from 1/2/3, then power clean from 1/2/3 Main:21-15-9 reps for time; sub 8 min goal with a 10 min cap.power cleans ~40-50% of 1rm cleantoes-bar Lvl6/5: 115/75, TTBLvl4/3: 95/65, TTCLvl2/1: 65/45, HKR

Merry Christmas! CLOSED – NO CLASSES

Sun Dec 24. Rest/Recover/Enjoy Family and Friends!

Open gym/Test-week makeup 8a-10am*12 Days of Christmas Team WOD!** I will also be making PB and J deserts post WOD!

CrossFit: A1. Clean skill development with burg warmup leading into the first few rounds of warm up weights on your cue 35-55% A2. Clean 1rm details: L6: WU: E2MoMx 10 min 5-3-1-1-1, 35%-75%L6: Work: E2MOMx 10…80%, 85%, 90, 95, 101+%L5: Male: (255+)95 – 125 – 155 – 175 – 205 – 5% increases will get