Training December 20th – 27th

Santa Squats

SUNDAY

Sunday Fun Day!

*3 pm surprise WOD*

MONDAY

Back Squat Party 2.0

EMOM 20

1 Back Squat

Start at 135/75# and go up by 10# every minute until 225/135#. After that go up by 5# per minute until you cannot complete the squat. Work with a partner. The first partner to fail becomes “all-time weight changer”.

Scaled: Start at 95#/55#. Increase by 10# per minute until 185# / 115#. Then increase by 5# per minute thereafter.

TUESDAY

10 min to find a max in the complex:

Power Snatch + 5 Snatch Grip Push Press (Behind Neck)

-then-

“Power Drill”

5 Rounds:

5 Handstand Pushups

10 Power Snatch @ 95/65#

15 Burpees

20 Kettlebell Swings @ 53/35#

2 Minute Rest

WEDNESDAY

12 minutes to find a 3 RM Hang Power Clean

-then-

“Nasty Girls”

3 RFT

50 squats

7 Muscle Ups

10 Hang Power cleans @ 135/95#

*Compare Feb. 24th 2015

THURSDAY

One Class @ 11:30 AM

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 [email protected]/75#

12 Snatches @115/75#

FRIDAY

Closed

Have a Merry Christmas!

SATURDAY

For completion:

21-15-9

Bench Press @ 100% BW/ 75% BW

Strict CTB Pullups

*200m sandbag zercher carry after every set of pullups (3 total).