Great workout today! Good work by all! Hope everybody who is out for the holidays is having a great time!

Jerk practice

Tabata double unders – 7 min
Ring dip practice

MetCon
“Randy”
75 power snatches 55/75
For time

Mobility

-Quad/hip flexor stretch
-Squat therapy 10 min

Strength
Front squat
1×10@65%
1×8@70%
1×6@75%
1×4@80%
1×2@85%

Emom for 6 min at 50% of 1RM – 5 reps

Conditioning
5 squat cleans 135/95
40ft OH lunge 45/25
15 wallballs 20/14

5 rounds for time

Mobility
-Banded hamstring stretch 5 total minutes
-squat therapy 5 minutes

Time to deadlift!

Strength
Deadlift
2×10@60%
1×10@65%
1×8@70%
1×6@75%
1×4@80%
15 min time limit
-then-
20 rep burnout at 50%

MetCon
25 plate to OH 45/25
25 air squats
25 abmat sit-ups
25 double unders
3 rounds

Mobility
2 min each side of glute stretching
4 min in squat therapy

This applies to yesterday!

It’s Wednesday! Time for a low key day!

Strength
Clean and Jerk
15 minutes to establish max 1 RM
-or-
5×5 clean and jerk at 75% of max weight. Do this if you are tired or working on the movement.

MetCon
10 min AMRAP
5 wallballs
10 kb swings 53/26
20 Russian twists

An easy day 🙂

Time to back squat! Earn that squat today!

Strength
Back squat
1×8@70%
1×6@75%
1×4@80%
1×3@85%
2×2@90%

MetCon
5 push press 65/95
10 pull-ups
20 burpees
4 rounds for time

Lauren getting after it!

Tough day of work today! Lifts are looking good!

Strength
Split Jerk
5-5-5-3-3-2-2-2
-progressively increase weight

MetCon
Fran
Thrusters
Pull-ups
21-15-9

The man the legend… And Russell Berger (my L1 cert leader) cool dude!

Skill

– Snatch complex – 20 min technique work.
1 snatch + 1 OH squat + 1 hang snatch + 1 OH squat = 1 rep

– C2B pull-ups – 20 min to work technique

Mobility

– 4 min in banded hamstring stretch

– 5 min in squat therapy!

I somehow missed thur’s wod. My apologies. Here is fri’s workout!

Strength

EMOM power cleans @ 135/95
5 reps for 12 minutes

MetCon

“12 days of crossfit”
1 push press 95/65
2 front squat
3 power cleans
4 deadlifts
5 burpees
6 sit-ups
7 kb swings 53/26
8 goblets squats
9 box jumps 24/20″
10 kb snatches
11 OH squats
12 alt lunges with kb

This workout repeats through just like the song. 1, 1+2,1+2+3….. Etc

Strength

Push jerk
1. 15 min to establish 1RM
2. 5 min to complete 4×3 at 75% of 1RM

Conditioning

15 kb swings 53/35
15 goblet squats 54/35

4 rounds

20 pull-up buyout

Strength

Deadlift

15 minutes to establish a 1RM. Followed by 10 total reps of 85% of that max. 20 total allowable minutes.

Conditioning

10-9-8-7-6-5-4-3-2-1
-of-
Push-ups
Push press 115/85

For time

Great work by everybody tonight!