12/1/15 – Welcome to December

CrossFit Performance

STRENGTH

A. SA KB FR Lunge 3×10 each side, rest :90

Go as heavy as possible here while still maintaining proper scapular and single leg mechanics

METCON

Every :90 for 12 total sets

1 Power Clean

5 STOH

10 Alt. FR Lunges

You must complete 12 total reps of the complex. A “perfect” score would have this completed in 18 minutes.

Dose Response: CP Battery/Strength Endurance – work this barbell complex to a heavy single, but ensure that you can complete the entire complex in under 60s.

CrossFit Fundamentals

SKILL

A. Press Review

B. Push Press Review

C. Push Jerk Review

D. Death by Push Jerk

Death by Push Jerk capped at 12 minutes

METCON

10 min AMRAP

200m Run

10 OH Lunges each leg (45/25)

12 KB Swings (53/35)

Strength Class

1 RM Deadlift

OR

A. Banded Monster Walks, 1×50′ each direction

*every 5 steps, 3 squats

B. Back Squat

1×10

1×8

1×6

1×4

C. Deadlift, 4×5

D. KB Trunk Twists – collect 50 each direction

Running Skills

A. Breathing Technique

B. Arm Swing Technique

C. Backward Running

D. Resistance Band Running