12/16/15 – Holiday Schedule

RANT

We have a modified schedule next week due to the holidays.  Take a look and plan ahead!

Monday, Dec. 21st – Wednesday, Dec. 23rd

5:30am All Levels

12pm All Levels

6:30pm All Levels

Monday & Wednesday 

6:30pm Olympic Weightlifting

6:30pm Mobility – Wednesday

Tuesday

6:30pm Endurance

CrossFit Performance

A. Lat Smash

B. Kipping on Rings, 2×10

C. Kipping Pullup + Eccentric on Rings – collect 5 reps

D. Kipping Pullups on Rings, 1xAMRAP

METCON

7 Rounds

ME Unbroken Kipping Pullups

100m Run

*mod to ring rows @31X3, max 7 UB if necessary

*We are again taking this progression into a capacity setting where we will challenge your ability to perform the kipping ring pullups when paired with a movement that causes indirect interference. Your score is how many total kipping ring pullups/ring rows completed in the 7 rounds

CrossFit Fundamentals

A. Strict Knees to Elbows Review, 3×5 as slow as possible

B. Kipping Review

C. Kipping Knees to Elbows, 3xAMRAP

METCON

3 Rounds for Time

400m Run

12 Strict Knees to Elbows @31X2

18 DB Front Squats

Olympic Weightlifting

A. Snatch Deadlift + Snatch 2.1 x 5 @70%

B. Power Clean + Jerk Dip + Push Jerk x 5 @80%

C. Snatch Push Press, 5×5 @70% Snatch

D. OHS, 5×3 @90% Snatch

ACCESSORY

3 sets with minimal rest

15 KB Swings

15 GHDSUs