Fri Classes 7:15 and Noon
Open Gym 5AM-2PM
Sat Open 7-12, Class at 10AM
Sun Open 8-11, Class at 9AM
Mon 2 Classes. 7:15AM and noon, Open 7AM-1PM
We are going to run a 6 week Squat Wave Cycle on Mondays (Tues this week)
We are going to run the 3 Week Wendler Bench Cycle Fridays 2x Back to Back
These 6 weeks will take us to the CrossFit Open Starting Feb 16th
This Friday we will run our quarterly “Baseline” Test or Baseline + if you’re up for it.
Fri Dec 30
31 Min AMRAP
20 DB Snatch 50/35
20 Sit Ups
20 Cal
20 Single DB Thrusters 50 /35 RX+ Thrusters 95/65
RX+ 2 Rope Climb
Sat Dec 31
35 Min AMRAP
4 Rounds, each partner does 2.
10 Strict Press 95/65 and 10/7 Cal
4 Rounds, each partner does 2.
10 Hang Snatch 95/65 and 10/7 Cal
4 Rounds, each partner does 2.
10 Cleans 135/95 and 10/7 Cal
4 Rounds, each partner does 2.
10 Thrusters 135/95 and 10/7 Cal
4 Rounds, each partner does 2.
10 Deadlift 225/155 and 10 Cal
AMRAP
5 Deadlift 275 and 5 Pull Ups – RX+ 3 Muscle Ups
Score your Pull Ups or Muscle Ups
Sun Jan 1
3 Rounds
100 DUs
25 Chest to Bar Pull ups
25 DB Box Step Up 50/35
4 Power Cleans (185/135) (scale to a weight you can do 4 reps in under a minute)
Monday Jan 2 – Classes 7:15 and Noon
Z Press 3×5
Yates Row 3×5
Metcon:
“Elizabeth”
21-15-9 reps for time of:
• Clean 135/95#
• Ring dips
Tuesday Jan 3
Squat Waves with a % of our 5RM Back Squat weight (Next week this will be Monday)
Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 76%
Set 3: 2 Reps @ 82%
Rest 3 Minutes
Set 4: 6 Reps @ 76%
Set 5: 4 Reps @ 82%
Set 6: 2 Reps @ 88%
Rest 3 Minutes
Set 7: 6 Reps @ 82%
Set 8: 4 Reps @ 88%
Set 9: 2 Reps @ 94%
Keep the rest to about 1 min between sets but after sets 3 and 6 rest 2-3 min.
Metcon:
15 Min AMRAP
3-6-9-12-15…..
DB Hang Clean and Jerk (3,6,9,12,15… on each arm)
Pull Up
TTB
Wednesday Jan 4
Metcon:
9 Rounds, start every 4 min.
6 Hang Snatch 95/65
12 Deadlift 95/65
18 Box Jump
24 Sit Up
Rest until the 4 min is up
Score your slowest round
Thursday Jan 5
3 Position Clean – Different Rep Scheme than in the past
1 Rep is (1 High Hang Clean, 1 Hang Clean from the Knee, 1 clean from the Floor w/o letting go of the bar)
3 @ 55% 1RM (9 cleans, 3 from each position)
3 @ 65% 1RM
3 @ 70% 1RM
2 @ 75% 1RM
2 @ 80% 1RM
1 @ 85+% 1RM
Score your heaviest
Metcon:
15 Min AMRAP
2 Front Squat 185/135
4 HSPU
6 Burpee Over Bar
Friday Jan 6
Metcon:
Baseline or Baseline +
For time:
• Row 500m
• 40 Air Squats
• 30 Sit-ups
• 20 Push-ups
• 10 Pull-ups
Or
50 Cal Bike
40 Box Jump
30 TTB
20 Burpee
10 Muscle Up
Strength:
Bench Press for load:
#1: 5 reps
#2: 5 reps
#3: 5+ reps
