Skill Work/ Warm-up: 2 rounds not for time of:
5 – 10 strict pull-ups/chin-ups
10 kettlebell cleans (5 each side)
45 sec max wall walk
A: Every minute on the minute for 5 minutes of:
5 wall balls (20/14) + 5 push-ups
B: Every 3 minutes on the minute for 9 minutes of:
3 presses + 3 push presses + 3 push jerks (adding weight each round)
D: Tabata squats, visit rest 1 minutes, Tabata sit-ups
We make a living by what we get, we make a life by what we give.
Lamorinda CrossFit wishes happiness and peace to each part of our family. Have a great holiday!
12 Days of Christmas
Each rounds completed like the song, page first day of Christmas (1 power snatch), this web second day of Christmas (2 ring dips + 1 power snatch) and so on and so forth. For Time.
1 power snatch (95/65)
2 ring dips
3 burpees
4 pull-ups
5 toes to bar
6 push-ups
7 squats
8 jumping lunges
9 box jumps (24/20)
10 wall balls (20/14 – 10/9)
11 kettlebell swings
12 Thrusters (95/65)
Stretch/Mobility: 2 rounds not for time of
10 ankle pulses
30 second pigeon hold (each side)
10 dislocations
A: 10 minutes to complete at heaviest for the day of:
2 hang cleans + 2 shoulder to overhead
B: “Mighty Mouse”
with 7 minutes on the clock complete:
50 thrusters (75/55)
30 power snatches (75/55)
with remaining time complete As Many Reps As Possible of handstand push-ups
Intense Joey
Kill’n it Courtney (Coach Barbell keeping watch for our athletes)
A: As Many Rounds As Possible in 5 minutes
Barbell Complex: power clean + front squat + push press + back squat + push press (45/35)
B: Every 3 minutes on the minute for 15 minutes of:
front squats 5-5-5-5-5
C: 10 – 8 – 6 – 4 – 2 reps for time of:
Kettle bells swing + clean + front squat + jerk (complete half the reps on each side)
Recent Comments