Thursday 12.27: Welcome Back, Open In Full Force

We hope you had a fantastic couple days off. Let the beautiful, smooth, clean rhymes from Ma$e welcome you back to your fitness life you (hopefully) took a small break from over the holidays.

Announcement on New Year Weight Loss and Lifestyle Challenge coming in the next days before the New Year. Stay tuned and get ready to shed the excess pounds you might have borrowed for the Holidays and even the ones you borrowed the year before, and year before that, and….

 

THURSDAY

CrossFit

Strength : Low Bar Back Squat
5-5-3-3-2-2

WOD : 15m AMRAP
5 Squat Clean and Jerk 135/95
10 Burpees
15 KB Swing 53/35
rest 30s

S: 75/55, 35/26 Eye High
L1: 95/65, 35/26 Full OH

Rx+: Squat Clean Thruster 155/100, 70/53

 

Strong

Lift: Squat Clean
EMOM 12m
3×3, 3×2, 3×1

Accessory: Front Squat
2-2-2-2

Conditioning: 15 Minute AMRAP
5 Squat Clean and Jerk 135/95
10 Burpees
15 KB Swing 53/35
rest 45s

 

The Program
1. Strength and WOD

2. Squat Clean
EMOM 12m : 3 reps, heaviest able

 

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