12/17/2015 W.O.D.

Strength: Find 1 Rep Max Push-Press MetCon: 15 Min AMRAP 5 Curtis P’s (95/65) / (115/75) ( Clean, Lunge each Leg, Push Press) 400m Run

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12/15/2015 W.O.D.

Skill: Three Position Snatches MetCon: 800m Run 25 KB Swings (55/35) 25 Box Jumps (24/20) 600m Run 20 KB Swings 20 Box Jumps 400m Run 15 KB Swings 15 Box Jumps 200m 10 KB Swings 10 Box Jumps

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12/14/2015 W.O.D.

Strength: Find 1 Rep Max Back Squat MetCon: 5 Rounds 6 Power Cleans (115/75) 6 Thrusters 6 O.T.B. Burpees

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12/10/2015 W.O.D

Strength: Push Press 5 @ 75% of 1RM 3 @ 85% 1+ @ 95% MetCon: 5 Min AMRAP 5 Pull-Ups 10 Power Cleans (95/65) / (135/95) rest 2 Min 10 Min AMRAP 5 Deadlifts (135/95) / (225/155) 10 Wallballs

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12/9/2015 W.O.D.

Skill: Rope Climb Progressions MetCon: 4 Rounds “1” Minute Stations OH Lunges Rope Climbs Sit-Ups Double Unders L-Sits

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12/8/2015 W.O.D.

kettlebell-crossfit-talem

Skill: Handstand Walk Progressions / Shoulder Taps MetCon: 21-18-15-12-9-6-3 Knees-2-Elbows / Toes-2-Bars Front Squats (95/65) / (135/95) HR Push-Ups / HSPU

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12/7/2015 W.O.D.

Strength: Back Squats 5 @ 75% 3 @ 85% 1+ @ 95% MetCon: 20 Min AMRAP 7 Push Press (95/65) 10 Box Jumps (24/20) 14 KB Swings (55/35) 200m Run

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