Friday Dec 14, 2018


Josh


Big Sexy Clean Complex: 6 Sets for Max Load
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk
One set consists of all 12 reps

Each set consists of 12 reps, without dropping the bar (if you must drop after the overhead movements, it’s allowed – just be quick to get back on the bar). Complete 6 total sets. Rest as needed between sets and try to increase weight after each set.
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Thursday Dec 13, 2018

“Deuce Deuce”
AMRAP in 12:00 Minutes
10- Alternating DB Squat Snatch- 75lbs/55lbs
20- Box Jumps

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Sunday Dec 9, 2018


Over there…. is where you do burpees! 

At a light pace complete the following, not for time:
100/70 Calorie Row
100/70 Calorie Bike
100/70 Calorie SkiERG

OPEN GYM- 9:30am-11:30am
CrossFit Kids- 11:30am- 12:30pm
CrossFit Teens Strength and Conditioning- 12:30pm-1:30pm

Saturday Dec 8, 2018


Shae and Amanda pumped for a partner WOD! 

In Teams of 2, complete the following f
or time:
70- GHD Situps/AbMat Situps
50- DB Snatch 85lbs/65lbs
30- Burpee Box Get Overs 
-REST 5:00 Minutes-
30- Burpee Box Get Overs 
50- DB Snatch 85lbs/65lbs
70- GHD Situps/AbMat Situps
Partition reps as needed
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