SUNDAY
Sunday Fun Day!
MONDAY
STRENGTH:
10 min to find a 5RM High-Hang Snatch
CONDITIONING:
In 2 min:
30/25 Push-Ups
ME Row for calories
Rest 2 min
In 2 min:
20/15 Pull-Ups
ME Row for calories
Rest 2 min
In 2 min:
2o OHS @ 45/35# (athletes will be squatting with a kids med ball underneath them to achieve full depth)
ME Row for calories
Rest 2 min
In 2 min:
15 Burpees
ME Row for calories
Scored by total calories Rowed during the workout.
TUESDAY
12 Days of Christmas WOD:
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.
For completion… not time.
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#
WEDNESDAY
NO CLASSES.
THURSDAY
MERRY CHRISTMAS!
NO CLASSES.
FRIDAY
*11:30 CLASS ONLY*
CrossFit Total:
1 RM Shoulder Press
1 RM Back Squat
1 RM Deadlift
Compare to Sept 12th
SATURDAY
“Partner Nukes”
**One partner works at a time**
In 8 min:
Run 4x400m (switch partners every 400m)
AMRAP Deadlift @ 315/175# in remaining time (Scale load to ~70% 1RM)
In 10 min:
Run 4x400m (switch partners every 400m)
AMRAP Power Clean @ 225/145# in remaining time (Scale load to ~80% 1RM)
In 12 min:
Run 4x400m (switch partners every 400m)
AMRAP Overhead Squats @ 135/95# in remaining time (Scale load to ~70% 1RM)
Compare to July 9th