Monday 12.17: The Monday…before the Monday before?

Monday 12.17: The Monday…before the Monday before?

Toys and Sweatshirts!!! Get your orders in, bring your toys in PLEASE and thank you!!!

 

MONDAY

CrossFit

Strength : Deadlift
Find a 1 rep max

 

WOD: 30-20-10
Hang Power Clean 75/55
Hang Power Snatch
Wall Climbs (5-3-1)

S: 25-15-10 @ 65/45, 1-1-1 WC
L1: 25-15-10 @ 75/55, 3-2-1 WC
Rx+: 95/65

Sweat

Core : 3 Rounds, 1:00 each movement
KB Swings 53/35 OH
Hollow Rocks
KB Goblet Squat
Barbell Rollouts
– Rest

Conditioning: 30-20-10
KB Swing 53/35
Goblet Squat
Jumping pull-ups
– After last 10 perform 20 Burpee Broad Jumps

 

The Program

1. Strength and WOD

2. 8m AMRAP
1 UB set of Squat Snatch 165/115, 5-10 reps
6 Overhead Squat
1 Rope Climb

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