Sunday, December 30 – Saturday, January 5

Posted on December 30, 2018 by Anna Follman

 

Sunday, December 30 – Rest Day

 

Monday, December 31 – New Year’s Eve! No 530PM/645PM at CFEP or 530PM/630PM at CFPL Today!

Strength: Strict Press

  • 3-3-3-3-3

WOD: 20 Minute AMRAP

  • 5 Thrusters (63/95)
  • 7 Hang Power Clean (63/95)
  • 10 Sumo Deadlift High Pull (63/95)

 

Tuesday, January 1 – Happy New Year!

CLOSED.

 

Wednesday, January 2 – Regular Schedule

Warm-Up: Movement Prep/Skill Work

WOD: 2 Rounds for Time [14 Minute Cap]

CrossFit Games Open 18.3 [compare to 3/9/18]

  • 100 Double Unders
  • 20 Overhead Squat (78/115)
  • 100 Double Unders
  • 12 Ring Muscle Ups
  • 100 Double Unders
  • 20 DB Snatch (35/50)
  • 100 Double Unders
  • 12 Bar Muscle Up

*Strict 14 minute cap today, get as far as you can. Modify double-unders with 100 single-skips, 33/45 OHS, chin-over-bar pull-ups for both RMU & BMU.

 

Thursday, January 3

Strength: 5 Rounds [for quality]

  • 10 sec. Hollow Hold
  • 10 Tuck-Ups
  • 10 Hollow Rocks
  • 10 sec. Flutter Kicks
  • 30 sec. Arch Hold

*To be performed unbroken [if possible]. For example: perform all 5 movements without touching your feet/shoulders to the ground. Rest until recovery between all 5 rounds.

WOD: 21-15-19 for Time

“Diane” [compare to 2/2/6/18 & 3/16/18]

  • Deadlift (163/225)
  • Handstand Push-Up

*12 minute time cap. Modify HSPU with hand-release push-ups today.

 

Friday, January 4

Strength: 10 Minute MOMO

Front Squat

  • 5 Reps at 70% of 1 Rep Max

WOD: TABATA

  • Box Jumps (20/24)
  • KB Swings (35/55)
  • Burpees to Plate (25/25)
  • Row, calories [PL] and Bike, calories [EP]

*Record 4 scores; total reps/calories per movement.

 

Saturday, January 5

WOD: 30 Minute MOMO

  • Wall Balls (14/20) (10/10)
  • Row, meters
  • Plank Hold
  • KB Deadlift (35/55)
  • Alternating DB Hang Clean (35/50)

#WorkHardBeNice