Author: Jim King

15 Dec Saturday, 16/12/17

7am Weightlifting 6, 7, 8am CrossFit   A) Press 5-5-5   Push Press 5-5-5   Push Jerk 5-5-5   Front Squat 20 RM   or   B) "Angie" For time: 100 Pull-ups 100 Pushups 100 Situps 100 Squats ...

14 Dec Friday, 15/12/17

"Open 14.4"   AMRAP in 14 mins: 60 Cal Row 50 T2B 40 Wall ball (9/6kg) 30 Power Cleans (61/43kg) 20 Muscle-Ups ...

13 Dec Thursday, 14/12/17

20 minutes for each complex   A) Snatch + Hang Snatch +OHS   B) Clean + Hang Clean + Push Jerk ...

12 Dec Wednesday, 13/12/17

0 - 10:00 50 Box Jumpovers (24/20") Then AMRAP 10 Pull-Ups 20 Alt DB Power Snatches (20/15kg) 30 Double Unders 10:00 - 15:00 Rest 15:00 - 25:00 50 Situps Then AMRAP 10 Pushups 20 KB SDHP (32/24kg) 30 Double Unders ...

11 Dec Tuesday, 12/12/17

For time:   2000m Run 40 KB Swings (32/24kg) 20 Front Squats (60/40kg)   1000m Run 20 KB Swings (32/24kg) 10 Front Squats (80/60kg) ...

10 Dec Monday, 11/12/17

10 rounds for max reps:   - 30 seconds of work - 30 seconds to transition   Toes-to-Bar   Cal Row   Deadlifts (@BW/.75BW)   HSPU or Strict Press @ 40% of 1RM   Score = lowest + highest interval from each station ...

10 Dec Sunday, 10/12/17 – Rest day.

08 Dec Saturday, 09/12/17

7am Weightlifting 9.15am CrossFit Kids (last session for the year) 6, 7, 8am CrossFit For time: 10 Thrusters (62.5/45kg) 50 Double Unders 8 Thrusters 40 Double Unders 6 Thrusters 30 Double Unders 4 Thrusters 20 Double Unders 2 Thrusters 10 double Unders    ...

07 Dec Friday, 08/12/17

A) AMRAP in 7 minutes: 20 Cal Row 10 Grasshoppers 15 Box Jumps (24/20") B) EMOM x 7 5 Hang Power Snatches C) EMOM x 7 6 to 10 Pull-Ups or 2 to 5 Muscle-Ups ...

06 Dec Thursday, 07/12/17

A) E20S for 5 minutes: 1 Deadlift - there will also be a range of gymnastic options offered for this part of the workout B) Linchpin Test 3 3 rft: 21 Wall Ball (9/6kg) 14 HSPU 7 Deadlifts (142.5/92.5kg) ...