CROSSFIT

METCON
For time:
100 Wall Balls (20/14)
75 Sit-ups
35 Ring Rows
25 T2B
20 Deadlift (275/205)
15 Bar Muscle-ups

CROSSFIT/101
Rest/Open Gym

SKILLS

SKILL
Rope Climb Technique
KB Farmers Carry Technique

METCON
AMRAP 8
2 Rope Climbs (Hardest Variation)
50m Farmers Carry

101

STRENGTH/SKILL
Double Under and Power Snatch Technique

METCON
CrossFit Open 11.1
AMRAP 10
30 Double Unders
15 Power Snatch (75/55)

CROSSFIT

STRENGTH/SKILL
3 Rounds for quality
6 TGUs (3 each side)
6 Weighted Strict Pull Ups
10 DB Bent Rows

METCON
CrossFit Open 11.1
AMRAP 10
30 Double Unders
15 Power Snatch (75/55)

101

SKILL/STRENGTH
Power clean/squat clean technique then..
Every 90s for 4 Rounds:
1 Power Clean + 2 Squat Clean (ascending)

METCON
“Nate-ish”
AMRAP 15
2 Pull-ups
4 Push-Ups
8 KBS (70/55)

CROSSFIT

STRENGTH/SKILL
Every 90s for 6 Rounds:
1 Power Clean + 2 Squat Clean (ascending to heavy complex)

METCON
“Nate”
AMRAP 20
2 Ring MU
4 HSPU
8 KBS (70/55)

NEWS
Congrats to Rich Butler on being our December Athlete of the Month! Read more about Rich here.

101

SKILL/STRENGTH
Tempo Deadlift
4×5 with 3s Negative

METCON
In teams of three, complete 3 sets each of:
S1: 500 Meter Row
S2: 15 Burpee Box Jump-Overs (24/20)
S3: 10 Overhead Squats (115/75 lbs)
*Notes – Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task

CROSSFIT

SKILL/STRENGTH
Deadlift 4×5 (3s Negative, building)

METCON
In teams of three, complete 3 sets each of:
S1: 500 Meter Row
S2: 15 Burpee Box Jump-Overs (24/20)
S3: 10 Overhead Squats (115/75 lbs)
*Notes – Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task

CROSSFIT/9am

In Teams of 2, For Max reps…
3 Rounds, 90s per station:
Back Squat (115/75)
Box Jump Over (24/20)
Hang Cleans (115/75)
Synchro Burpee over Bar
Sumo Deadlift High Pull (115/75)
Rest

CROSSFIT/10am

In Teams of 2, For Time:
40 cal Row
20 Synchro Bar Facing Burpees
10 Clean and Jerks (185/125)
32 cal Row
16 Sychro Bar Facing Burpees
8 Clean and Jerks (205/145)
24 cal Row
12 Synchro Bar Facing Burpees
6 Clean and Jerks (225/155)
*Teams split row and C&J reps

CROSSFIT

SKILL/STRENGTH
OT2MX5
High Hang Power Snatch
Hang Power Snatch
Low-Hang Power Snatch
Power Snatch
*Build to heavy complex for the day

METCON
10 Min AMRAP
5 STO (115/75)
10 Deadlifts (115/75)
15 Knees to Elbow

CROSSFIT/101
Rest/Open Gym

SKILLS
SKILL
STRENGTH/SKILL
Sumo Deadlift High Pull, STO Technique

METCON
AMRAP 12
7 Sumo Deadlift High Pulls (95/65)
7 Front Squats (95/65)
7 Push Jerks (95/65)

STRENGTH
See Platform whiteboard day 3

101

STRENGTH/SKILL
Review Metcon Movements

METCON
“Singled Out”
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating Dumbbell Snatches (50/35)
1 Minute Burpees
1 Minute Single Arm Dumbbell Clean & Jerks (50/35)
1 Minute Calorie Row
1 Minute Rest
*stagger start for ergs
EXTRA CREDIT
Max Elbow Plank Hold (Post time to whiteboard)

CROSSFIT

METCON
“Singled Out”
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating Dumbbell Snatches (50/35)
1 Minute Burpees
1 Minute Single Arm Dumbbell Clean & Jerks (50/35)
1 Minute Calorie Row
1 Minute Rest
*stagger start for ergs
EXTRA CREDIT
Max Elbow Plank Hold (Post time to whiteboard)

101

SKILL/STRENGTH
Front squat/Hang clean technique then..
Set 1 – 6 Front Squats @ 65%
Set 2 – 4 Front Squats @ 70%
Set 3 – 2 Front Squats @ 75%
*Increase 5% for second wave

METCON
“Elizabeth”
21-15-9 Reps For Time
Cleans (135/95 lb)
Ring Dips

CROSSFIT

STRENGTH/SKILL
Every 90s X 6
Set 1 – 6 Front Squats @ 65%
Set 2 – 4 Front Squats @ 70%
Set 3 – 2 Front Squats @ 75%
*Increase 5% for second wave

METCON
“Elizabeth”
21-15-9 Reps For Time
Cleans (135/95 lb)
Ring Dips