Saturday, 12/31/16

Metcon

31 Heroes (AMRAP – Reps)

31 Minute AMRAP of:

Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30″ / 24″

Partner 2:
400m Run with sandbag, 45# / 25#

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here
*Rope climb is 11ft.
400m Run with plates 45#/25#

Monday, 12/26/16

It’s the Test Week! We have been training another 9 week cycle with 5×5 method. Let’s see if that worked.

Weightlifting

The CrossFit Total
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
(45min)

Saturday, 12/24/16

Metcon

Metcon (Time)
As teams of 2 for time,

20 Rounds of
12 Power Clean 135/95
24 Wall Ball 10ft/9ft 20/14#
16 Bar hop over

(40min)
Only one athlete can work at a time.
Partners can tag only after a full round.
Mods for children:
12 Power cleans=12 Burpees
24 WB shots=24 WB front squats