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