I will be out all next week. For those of you who will be at work and going to the gym, go to http://www.crossfitterra-firma.com. Follow the workouts posted there, or you can choose to come up with your own workouts. I will be back on Monday January 5th. Everyone enjoy the remainder of your holiday.
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Chest-to-bar pull-up ladder
Strength
Squat Snatch 4 x 5 @80 percent of 1 rep max -then- Bench Press 4 x 5 @80 percent of 1 rep max -then- 7 min AMRAP 5 L-Pullups 5 Burpees- jumping and touching your pull-up bar Strength
Back Squat: 3 x 5@ 70% of 1 rep max -then- 15 minute AMRAP 10 Ring Dips 10 Box Jumps 30/24 24/20 2 Wall Climbs 7 Minute AMRAP
6 Alternating KB Snatches 70/53 53/35 6 KB One Arm Overhead Squats 6 KB One Arm Overhead Lunges Elizabeth
21-15-9 reps for time of: Clean @ Rx:135/95 | Scale 1: 115/85 | Scale 2: 95/75 (can be power or squat clean) Ring Dips *I will be in radar class so probably will not be able to be there. Cindy-Tuesday
As many rounds as possible in 20 minutes of: 5 Pull-ups 10 Push-ups 15 Squats Score = completed rounds + reps completed in last round *This is a benchmark WOD so do your best and record your results for future comparison. I will be at SWAT training so I won't be able to be with you guys. 20141215-MonBCSO
Strength Squat Snatch 3 x 5 @ 70 percent of 1 rep max -then- Split Jerk 3 x 5 @ 70 percent of 1 rep max -then- METCON 4 rounds max reps 1 minute max Thrusters 95/65 75/55 1 minute max Burpee Pull-Ups Rest 1 minute repeat Open gym Friday. Pick a workout you might have missed during the week, or come up with your own.
Mobility and Skill
15 minutes of Ring Work Skin the Cat Levers Muscle Up Progressions -then- Striking WOD 5 rounds for time 20- strikes on focus mitts 1-1-2 combo (makes one) 10 Meter Sprint 5 KB Swings 53/35 10 Meter Sprint 5 burpees repeat |
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