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December 2014
19 Dec Saturday, 20/12/14
A) "Fran" For time: 21 - 15 - 9 Thrusters (43/30kg) Pull-Ups or B) Heavy "Fran" For time: 15 - 12 - 9 Thrusters (61/43kg) Strict Weighted Pull-Ups (20/15kg) or C) Double "Fran" For time: 2 x 21 - 15 - 9 Thrusters (43/30kg) Pull-Ups httpv://www.youtube.com/watch?v=tdvpP64JRbA...
18 Dec Friday, 19/12/14
A) Power Clean 2RM B) Power Clean Ladder @60% of 2RM Minute #1 - 1 Power Clean Minute #2 - 2 Power Cleans Minute #3 - 3 Power Cleans etc Continue for as long as you are able to complete the required number of Power Cleans within the minute. Flashback to the 2010 CrossFit...
17 Dec Thursday, 18/12/14
For time: 1000m Row 30 Snatches (35/25kg) 80 Double Unders 20 Snatches (52.5/35kg) 40 Box Jumps (24/20") 10 Snatches (70/45kg) - Snatches may be full or power ...
16 Dec Wednesday, 17/12/14
A) Weighted Dips 10 - 8 - 6 - 4 - 2 - 2 - 2 B) Sumo Deadlift 5RM httpv://www.youtube.com/watch?v=hg_r_LPVMVM...
15 Dec Tuesday, 16/12/14
A) Tabata couplet - alternate movements for 8 cycles. Double Unders Overhead Lunges (20/15kg) B) 4 rounds. Score is the slowest of any of the 4 rounds. 20 Toes-to-Bar 20 Kettlebell Swings (24/16kg) 20 Pushups Rest 2 minutes between rounds. ...
14 Dec Monday, 15/12/14
A) Thruster 10 - 8 - 6 - 4 - 2 - 2 - 2 B) Games Open 12.5 (also 11.6) Incrementing AMRAP in 7 minutes: 3,3 / 6,6 / 9,9 / 12,12 etc Thrusters (45/30kg) Chest-to-Bar Pull-Ups httpv://www.youtube.com/watch?v=bW8zg8g0-SA...
14 Dec Sunday, 15/12/14 – Rest Day
12 Dec Saturday, 13/12/14
A) Deadlift 10 - 8 - 6 - 4 - 2 - 2 - 2 B) "Diane" For time: 21 -15 - 9 Deadlifts (102.5/70kg) HSPU httpv://www.youtube.com/watch?v=NEnxB3EF6cE...
11 Dec Friday, 12/12/14
A) Front Rack Lunges 6 - 6 - 6 - 6 - 6 - 6 (off the deck) B) Bench Press 5 - 5 - 5 - 5 - 5 httpv://www.youtube.com/watch?v=TY-nw4nQj5M&list=PLdWvFCOAvyr24PEtXVHTo7cX2JXnakBix...