We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More

12.31.2014

Main – CrossFit

Warm-up

3x

3 Goblet Squats W/ Band

20′ Waiter’s Walk

Then with an empty bar:

3 Clean Pull

3 Power Clean

3 Hang Clean

3 Jerk

Weightlifting

A): Clean and Jerk (Heavy Single; 3×1; @ 80%; E2:00)

B): Front Squat (75×3, 85×2, 95×1+; E2:00 )

C): Deadlift from blocks (Build to a Heavy 1RM; 12:00)

Metcon

Metcon (Time)

For Time:

21-18-15-12-9-6-3

Jump Squats 45#

Push ups

Accessory

Metcon (Weight)

Move SLOW, Think of keeping MAX Tension

3x

Ring Rows – 12

Ring Supported Prone Reverse Crunch – 10

[Left Leg, Right Leg, Both Legs = 1 rep]

BOOK YOUR FREE INTRO

IN THIS QUICK CONVERSATION, WE WANT TO LEARN ALL ABOUT YOU, YOUR FITNESS GOALS AND HOW WE CAN HELP YOU REACH THEM.

GET OUR FREE 15 AT HOME WORKOUTS GUIDE!

Fill out the form below. Check your inbox shortly!