12/14/16 – Take Your Stuff Home with You!

jim prowler

RANT

With the weather being as it is everyone is wearing several layers.  Smart, but please remember to bring home all your layers when you’re done!  There were a ton of long sleeve shirts, hoodies, and sweatpants left in the gym this evening.  Claim what’s yours and remember to take your stuff home with you!

CrossFit Performance

For Max Reps

:60 Assault Bike

:60 Burpees

:60 Double Unders

:60 Box Jumps

:60 REST

x3

score total reps from lowest round

CrossFit Fundamentals

A. Strict Pullups @21X1 – collect 20 reps

OR

B. Eccentric Pullups – collect 15 reps

OR

C. Modified Pullups @21X1 – 4×5

+

AMRAP 4

3 Strict Knees to Elbows

9 KB Swings

12 OH Lunges (total)

Rest 4:00

x2

Olympic Weightlifting

A. Pause Snatch – heavy single.

:03 pause above knee

B. Snatch @75% of A +5-10#

EMOM

C. Power Clean, Pos. 1 – 6×2

D. OHS – 6×2

start at 100-110% of A, increase +5# each set