Training Dec. 18th – 24th

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SUNDAY

Sunday Fun Day!

3 pm Surprise WOD

MONDAY

Find a max distance broad jump

-then-

AMRAP 20

50 Double-unders

100-ft. walking lunge

100-ft. bear crawl

CF Mainsite Nov.24, 2016

TUESDAY

Find a 1RM Split Jerk

-then-

AMRAP 10

5 Ring Pushups

5 Strict Chinups

WEDNESDAY

Back Squat Party 3.0

EMOM until failure:

1 Back Squat

Men: Add 10# every minute for the first 9 weight changes. Then add 5# per minute thereafter until you cannot complete the rep.

Women: Add 10# every minute for the first 5 weight changes. Then add 5# per minute thereafter until you cannot complete the rep.

Starting Loads: Rx+:225/125# Rx: 135/75#

Scaled: 95#/35#. Scaled may choose 10# increments or 5# increments as desired.

Scored by number of minutes survived.

THURSDAY

Find a 3RM touch-and-go Power Clean

-then-

“Elizabeth”

21-15-9

Power Cleans @ 135/95#

Ring Dips

FRIDAY

8:30 AM & 11:30 AM Classes

Open Gym from 8:30 AM – 6:00PM

“Power Drill 2.0”

6 Rounds For Time:

6 Handstand Pushups

12 Overhead Squats @ 75# / 55#

18 Kettlebell Swings @ 53/35#

Rest 1 minute

Cutoff: 35 min

SATURDAY

12 Days of Christmas WOD:

For completion:

1 25’ Log Carry

2 Stone to Shoulder

3 Cleans @115/75#

4 TTB

5 CTB Pull-Ups

6 Bar or Ring Dips

7 Push-Ups

8 Russian Kettlebell Swings @ 70/53#

9 Wall Ball Shots @ 20/14#

10 Burpees

11 Thrusters@115/75#

12 Snatches @115/75#

Move through the workout like the song 12 Days of Christmas: “On the 1st day of Christmas, CrossFit Impulse gave to me, a 25’ Log Carry. On the 2nd day of Christmas, CrossFit Impulse gave to me, 2 Stone to Shoulder and a 25’ Log Carry.” Following this pattern, your last verse will start at 12 Snatches and include every movement, ending with a final 25’ Log Carry.