Tuesday 12.4 : Toys for Tots

Tuesday 12.4 : Toys for Tots

Bring in your Toys for Tots to both locations up through December 15th!!!

 

TUESDAY

CrossFit

Strength : Power Clean and Jerk
E90s for 10 sets : 2 Power Clean + 1 Jerk

WOD : 21-15-9
Power Snatch 105/75
Pull-Ups
STOH
Pistols (alt)

S: 75/55, Jumping pull-ups, Jumping Squats
L1: 95/65, Banded Pull-ups, Scaled Pistols

Rx+: 125/85, CTB Pull-Ups

 

Strong

Lift: Power Clean and Jerk
E90s for 10 sets : 2 + 1

Accessory: 4 Rounds
20 Heavy KB Swing (full OH)
10 KB Push Press (single arm, each side), heaviest able
25 Push-ups

Conditioning : For Time
21 Power Clean
7 Wall Climbs
15 Power Clean
5 Wall Climbs
9 Power Clean
3 Wall Climbs
45 STOH

 

The Program

1. Strength and WOD

2. For time
30 Burpee + Muscle Ups

rest 5 full minutes then:

40/32 Cal AB
40 Burpees
30 Bench Press 225/135 or heaviest able x5 (when rested)