Monthly Archives: December 2015

HAPPY NEW YEAR !!!

Happy-New-Year-Pictures.gif

Thursday 12.31.15

HAPPY NEW YEAR !!!!

A) Strength WOimages (11)

Hang Power Snatch

3 – 3 – 3 – 3 – 3

B) METCON

  • For Time 3 Rounds

21 Ring Dips

18 Burpees Over Box

15 Hang Power Snatch (75/55)

 

 

Wednesday 12.30.15

A) Run 1 Mile

B) WOD

From: 0 – 13:00crossfit-equipment

  • 3 Rounds

30 Wall Balls (20/14)

30 SDLHP (75/45)

  • Rest

From: 13:00 – 23:00

  • 3 Rounds

30 Med Ball SU (20/14)

30 Box Jumps (24/20)

Tuesday 12.29.15

A) Strength WOD

6 x 2 ( 3 Pause Squat Clean )

pause @ Shin, Knee & mid Quad

  • 3 sec pauses, work up to a heavy double
  • Start @ = 70% of 1 Rm

B) WOD

8 min AMRAP LADDER

( 3, 3, 6, 6, 9, 9, 12 ….. )

” 4 min Rest ”

8 min AMRAD

( 3, 6, 9, 12, 15 ….)

Power Clean (135/95)

30 DU/ 90 sing

( same amount of Jump rope each time )

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