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CrossFit – Mon, Jan 9 Split Jerk (Build to 1 RM off the rack) Metcon (Time) <p>Partner WOD</p><p>3 Rounds for time</p><p>50 Pistols</p><p>10 Ring MU</p><p>20 Hang Power Cleans 165/115</p><p>50 Deadlifts 165/115</p><p> </p><p>RX RMU =Bar MU and Pistols =50 Lunges each Athlete</p>

CrossFit – Sat, Jan 7 Metcon (Time) <p>Partner WOD</p><p>4 Rounds</p><p>400m Run</p><p>6 Rope Climbs</p><p>14 Push Jerks 165/115</p><p> </p><p>RX 135/95</p>

CrossFit – Fri, Jan 6 Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap – If you finish under the time cap, use remaining time to complete 18.2a – If you don’t finish before the time cap, add 1 second for every

CrossFit – Thu, Jan 5 Metcon (Time) <p>5 Rounds</p><p>30 sit-ups</p><p>20 Push-ups</p><p>1025 ft shuttle run</p>

CrossFit – Thu, Jan 5 Metcon (Time) <p>5 Rounds</p><p>30 sit-ups</p><p>20 Push-ups</p><p>1025 ft shuttle run</p>

CrossFit – Wed, Jan 4 Squat Snatch (On the 2:30 x 6) <p>2 reps @80%</p><p>1 rep @85%</p><p>1 rep @90%</p><p>2 reps @80%</p><p>1 rep @85%</p><p>1 rep @90%</p> Metcon (Time) <p>18-16-14-12-10 Burpees</p><p>50-40-30-20-10 Wallballs 20/14</p><p>25-20-15-10-5 Hang Power Snatches 75/55</p>

CrossFit – Tue, Jan 3 Deadlift (On the 3:00 x 4 Sets 1 Rep @85-90%) <p>Same weight for all 4 sets</p><p>recommended warm-up</p><p>5 reps light weight</p><p>3 reps moderate weight</p><p>1-2 reps as needed to keep building to your 85-90%</p> Metcon (Time) <p>Partner WOD</p><p>6 Rounds For Time:</p><p>4 Ring MU</p><p>8 HSPU</p><p>16 DB Clean &amp; Jerk 70/50</p><p> </p><p>RX C2B &amp; 50/35</p><p> </p><p>DB

CrossFit – Mon, Jan 2 Front Squat (Weight) <p>Every 2:30 x 6</p><p>7 reps @65%<br />5 reps @70%<br />3 reps @75%<br />7 reps @70%<br />5 reps 75%<br />3 reps @80%</p> Metcon (AMRAP – Rounds and Reps) <p>AMRAP X 4</p><p>21/15 Cal Row</p><p>21 T2B</p><p>21 Front Squats 95/65</p><p> </p><p>Rest 4 minutes</p><p> </p><p>AMRAP X 4</p><p>15/12 Cal Row</p><p>15 T2B</p><p>15 Front Squats 115/85</p><p> </p><p>Rest 4

CrossFit – Sat, Dec 31 Metcon (Time) <p>10-9-8-7-6-5-4-3-2-1</p><p>DB Thrusters 50/35</p><p>C2B</p><p> </p><p>After each round 25 DU</p>

CrossFit – Fri, Dec 30 CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups