Wednesday 11 December, 2013

By 12/10/2013 wod

Anna and Alexis are throwing a family Holiday Party this weekend! If you can’t make it to the CrossFit Thornton Party on the 21st or you need as much Christmas cheer as possible then head on over! Information is in the athlete lounge.

All Levels

BB Gymnastics

1) 5 x 1 Clean + 1 Split Jerk – Heaviest Possible

Conditioning

L) 4 rounds of:
1:00 ME Inverted Shoulder Touch
2:00 ME Single Arm Dumbbell Snatch + OH Lunge (1 Dumbbell Snatch + 1 OH Lunge)
1:00 ME TTB
1:00 Rest

T1) 5 rounds of:
1:00 ME Plank Dumbbell Row
1:00 ME OH Lunge
1:00 ME Split Jump

T2) 7 rounds of:
1:00 ME of the following complex:
1 Power Clean
1 Push Jerk
2 Overhead Lunge @ 75-85% RPE
Rest 1:00

Weightlifting

BB Gymnastics

1) 5 x 1 Clean and Jerk @ 90% 1RM – Rest 2:00

Strength and Accessories

1a) 4 x 5 Split Press – Heavy – Rest 1:00
1b) 4 x 2 Clean Deadlift – Heaviest Possible – Rest 1:00
2a) 3 x ME Strict Toes-2-Bar – Rest 1:00
2b) 3 x 30 Hollow Rock – Rest 1:00
2c) 3 x 30 Arch Rock Rest 1:00

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