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CrossFit – Thu, Dec 15 Metcon (Time) <p>4 Rounds for time:</p><p>50 DU</p><p>50 Abmat sit-ups</p><p>4-3-2-1 Rope Climbs</p>

CrossFit – Wed, Dec 14 Deadlift (Build to 5 RM TNG) Metcon (Time) <p>For Tme</p><p>50 Dumbbell walking Lunges</p><p>30 HSPU</p><p>40 Front Rack</p><p>20 Drefecit HSPU (3.3/2.0”)</p><p>30 Overhead wallking lunges</p><p>10 Strict HSPU</p><p> </p><p>ADV RX 50/35</p><p>RX 35/20</p>

CrossFit – Tue, Dec 13 Front Squat (Build to 1 to max) Metcon (3 Rounds for reps) <p>On the 0:00</p><p>For time:</p><p>45 front squats 135/95</p><p> </p><p>on the minute:</p><p>7 over the bar burpees</p><p> </p><p>on the 10:00</p><p>For time:</p><p>1 mile run</p><p> </p><p>on the 20:00</p><p>45 burpee box jump overs</p><p> </p><p>On the minute:</p><p>7 T2B</p><p><br />workout starts with seven over the barber burpees. Score is the

CrossFit – Mon, Dec 12 Metcon (Weight) <p>Clean &amp; Jerk Complex</p><p>For Max Load:<br />1 Deadlift
<br />1 Squat Clean
<br />1 Hang Squat Clean
<br />1 Split Jerk<br /> </p> DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105# In honor of USAF SSgt

CrossFit – Sat, Dec 10 Metcon Metcon (Time) <p>Partner WOD:</p><p>5 Rounds For Time:</p><p>10 HSPU</p><p>10 Power Snatches (95/65)</p><p>20 Box Jumps or Step-ups (24/20")</p><p>800m Row</p>

CrossFit – Fri, Dec 9 hang clean + jerk (On the 2:30 x 6 Sets:) <p>Set 1: 3 Reps @65%</p><p>Set 2: 3 Reps @75%</p><p>Set 3: 2 Reps @80%</p><p>Set 4: 1 Rep @85%</p><p>Set 5: 1 Rep @85%</p><p>Set 6: Heavy Single Attempt</p> Metcon CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars

CrossFit – Thu, Dec 8 Metcon Metcon (Time) <p>5 Rounds:</p><p>20 Calorie Bike</p><p>10 Burpees to target</p><p>100m Farmers Carry 24/16kg</p> Mobility Metcon <p>Hold each position for 2:00</p><p>Child’s Pose</p><p>Wrist Stretch</p><p>Down Dog</p><p>Pigeon Pose (each side)</p><p>Spiderman hold</p><p>Frog Stretch</p><p>Straddle Stretch</p>

CrossFit – Wed, Dec 7 Weightlifting Back Squat (On the 2:30 x 6 sets) <p>Set 1: 7 reps @65%</p><p>Set 2: 5 reps @70%</p><p>Set 3: 3 reps @70%</p><p>Set 4: 7 reps @65%</p><p>Set 5: 5 reps @70%</p><p>Set 6: 3 reps @ 75%</p> Metcon Metcon (Time) <p>2 Rounds For Time:</p><p>1,000m Run</p><p>50 Thrusters 45/35</p><p>30 C2B Pull-ups</p><p> </p><p>RX Pull-ups</p><p>Time Cap 20

CrossFit – Tue, Dec 6 Weightlifting Deadlift (On the 3:00 x 5 sets 1 rep at 83-85%) <p>all sets to be done at the same weight</p> Donny (Time) 21-15-9-9-15-21 Reps, For Time Deadlifts (225/155 lb) Burpees In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011

CrossFit – Mon, Dec 5 Weightlifting <p>Choose Hang Squat Clean if you do not Squat Snatch</p> Hang Squat Snatch (On the 2:30 x 6 sets) <p>Set 1: 3 reps @65%</p><p>Set 2: 3 reps @75%</p><p>Set 3: 2 Reps @80%</p><p>Set 4: 1 Rep @85%</p><p>Set 5: 1 Rep @85%</p><p>Set 6: Heavy Single Attempt</p> Hang Squat Clean (On the