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CrossFit — December 12, 2019

2019.12.12 Metcon 15:00 – 20:00 foam roll & mobility Metcon (Time) 5 x 1000 m row rest 3:00 between score is SLOWEST time 1000m Row (Time) Max Effort 1000m Row

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CrossFit — December 11, 2019

2019.12.11 Front Squat (5 x 7) Metcon (Time) 21 / 15 / 9 squat snatch (95/65) pull up cal bike 15:00 cap Accessory Work 5 Rounds for Quality 20 Alt

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CrossFit — December 10, 2019

2019.12.10 Metcon (Weight) 10:00 alternating EMOM A) 6 T2B B) 3 snatch balance @ 60% of OHS snatch balance is from the ground; maintain same weight across all 5 rounds

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CrossFit — December 9, 2019

2019.12.09 Push Press (5 x 7) 3 kipping C2B after each set Metcon (Time) 10 / 9 / 8…3 / 2 / 1 S2OH (95/65) DL BS rx+ 135/95 14:00

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CrossFit Comp — December 7, 2019

2019.12.07 Metcon (Time) 1 / 2 / 3….10 / 11 / 12 pistol power snatch (135/95) pistols: must be alternating, and it is "per leg" rnd 1, perform 1 R,

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CrossFit — December 6, 2019

2019.12.06 Metcon (Weight) 12:00 alternating EMOM A) 2 squat clean @ 85% B) 1 rope climb rx+ legless score is weight for squat cleans – maintain 85% for all 6

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CrossFit — December 5, 2019

2019.12.05 Shoulder Press (5 x 7) Metcon (Time) 12/1, 11/2, 10/3…3/10, 2/11, 1/12 wallball (20/14) burpee 12:00 cap performing 13 reps per round Accessory Work 5 Rounds for Quality 5

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CrossFit — December 4, 2019

2019.12.04 Deadlift (5 x 7) Metcon (Time) 5 RFT: 5 push up 15 plate G2OH (45/35) 20 air squat 10:00 cap rx+ 20/14# vest Accessory Work 5 Rounds for Quality

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CrossFit — December 3, 2019

2019.12.03 Box Jump for Height (Distance) Max effort tall box jump 5 x 3 tall box jumps increase height as able 100 m farmer carry after each set (1.5/1 pd)

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CrossFit — December 2, 2019

2019.12.02 Back Squat (5 x 7) Metcon (Time) on a running clock: 0:00 – 7:00 21 / 15 / 9 KBS (2/1.5 pd) goblet squat 7:00 – 9:00 rest Metcon

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