Saturday, 12-26-15
THE GRINCH
25 Jumping squats
25 Burpees over BB
10 Deadlifts (315/225)
25 Jumping Squats
25 Burpess
10 Deadlifts
25 Jumping squats
25 Burpees
10 Deadlifts
THE GRINCH
25 Jumping squats
25 Burpees over BB
10 Deadlifts (315/225)
25 Jumping Squats
25 Burpess
10 Deadlifts
25 Jumping squats
25 Burpees
10 Deadlifts
Strength/Skill – None Remembering “The Fallen” 5 R.F.T. 9 – Squat Cleans 155/115 11- TGU’s 53/35 01 – Legless Rope Ascent
JC’s Saturday Night! Every :20 for 5 Min 3 Strict Pull Up Running Clock: 0:00 – 12:00 7Rds 14 DB Deadlifts 45/30 14 Alt. DB Push Press 12:00 – 22:00 6Rds 14 Alt. DB Snatch 45/30 14 Air Squats 22:00 – 30:00 AMRAP 14 DB Walking Lunges 45/30 14 DB Hang Power Clean 45/30
Strength: Weighted Push Ups 5 X 5 5 Thrusters 205/155 20 Strict Pull ups 10 thrusters 165/115 15 Strict Pull ups 15 Thrusters 135/95 10 Strict Pull ups 20 Thrusters 95/65 5 Strict Pull ups
Strength/Skill – Snatch Complex – Power Snatch – Hang Snatch – Overhead Squat x 5 2014 CrossFit Games Final WOD…BRING IT!!!!!!!!!! Double Grace For time: 135/95-lb. clean and jerk, 60 reps Rich Froning 5:05 Camille Bazinet 5:45
Warm -up: 2 rounds of CFK 5 minutes of Burgerner Strength: 5-5-5-5-5 Push Jerk 85% of one rep max W.O.D. 5 rounds for time: 20 Burpees 30 Wall Balls 40 Double Unders
Skill – Handstands/Handstand walks 5 R.F.T. 21 Thrusters 75/55 21Walk out push ups 21 Double Unders