Training December 25th – 31st

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SUNDAY

Closed for the Holiday

Merry Christmas!

MONDAY

Classes at 8:30 am and 11:30 am

“CrossFit Total II”

Find a 1RM

*Clean

Bench Press

Overhead Squat

*Power or Full Clean is Allowed Today

TUESDAY

Skill work on gymnastic kip and butterfly kip pullups

-then-

4 RFT:

21 Wall Ball Shots @ 20/14#

18 Hang Power Snatch @ 75/55#

15 Bar Facing Burpees

12 CTB Pullups

*Cutoff: 30 min

WEDNESDAY

Find a 1 RM Power Snatch

-then-

“The Master Chief”

5 Rounds:

AMRAP 3:

3 Power Snatch @ 115/75#

6 Pushups

9 Air Squats

Rest 1 min after each round

THURSDAY

7 Rounds for Max Load:

2  Pause Front Squats (2-sec)

8 Glute Ham Raises (GHRs)

FRIDAY

Skill work on rope climbs

-then-

EMOM 18:

Min 1: 25 Russian KB Swings @ 70/53#

Min 2: 2 Rope Climbs

Min 3: 20/15 Cal Row

SATURDAY

“Lynne”

Five rounds for max reps:

Body weight bench press

Pull-ups

*Cutoff: 7 min per round