Monday 12.3 : Toys and Sweatsuits

Toys for Tots: As you can see we have the gyms decorated, or almost so, which leaves us primed for accepting BOATLOADS OF TOYS.

 

 

Toy boats are toys too! Toy boats, boatloads of toys, trucks, animals, playing cards, board games, anything that isn’t explosive or sharp, bring it in and put it under the tree!

The bet involving Santa suits and burpees will be laid out in the next couple of days.

 

Sweatpants and Sweatshirts: We are getting a new shirt brand with new colors so final design for orders will be out tomorrow evening with Tuesday’s post. Be sure to get a look and get your order in ASAP once they’re out.

 

MONDAY

CrossFit

Strength : High Bar Back Squat
3-3-3-3-3

Hold the 2nd rep for 5 seconds in bottom position of the squat.

 

WOD : For Time, 18:00 time cap
Run 200m
60 KB Swings 53/35
7 Front Squat 135/95
Run 300m
40 KB Swings
7 Front Squat
Run 400m
20 KB Swings
7 Front Squat

S: Run 200m all 3, 75/55, 35/26 eye high
L1: Run 200, 200, 300, 115/75, 35/26 Full OH

Rx+: Run 300, 300, 400, 185/135

 

Sweat

Core Work: 4 Rounds
30s ME Forearm Plank
30s ME Plank Push-ups
30s ME Bicycle Situps
30s ME Hollow Hold
– rest 15s then AFAP…
15 Situps
15 Supermans

Conditioning: For Time
Run 200m
60 KB Swings 53/35, eye high
10 Goblet Squat
Run 300m
40 KB Swings
10 Goblet Squat
Run 400m
20 KB Swings
10 Goblet Squats

 

The Program

1. Strength and WOD

2. EMOM 12m : 2 Clean and Jerk
Start first minute until minute 4 at 50-70%, then 70-80% for 5-8, then heaviest able 9-12.

3.  4x30s Front Rack Hold, 130% Max FS or closest able