
A) 2 high hang snatches. Find heaviest for today
B) CF Metcon
C) Toes to bar wave, drop between each set; 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 for time
B) CF Metcon
C) Toes to bar wave, drop between each set; 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 for time
Strength
Press 7, 7, 7, 7 build to a heavy 7 (try to best12/8)
Conditioning
Push press – max reps unbroken*
Sprint 50 yd (outside, ALL classes unless snowing)
Strict dips– max reps unbroken (ring or bar)
Press 7, 7, 7, 7 build to a heavy 7 (try to best12/8)
Conditioning
Push press – max reps unbroken*
Sprint 50 yd (outside, ALL classes unless snowing)
Strict dips– max reps unbroken (ring or bar)
A) Complex; Clean, Front Squat, Push Jerk, Split Jerk. Find heaviest for today.
B) CF Metcon
C) 5rds: 20’ HS Walk, 40 double unders
B) CF Metcon
C) 5rds: 20’ HS Walk, 40 double unders
Teams of 3. . .
300 yd Dash(er) (6, 50 yd shuttles; down 25 yds + back 25 yds 6 times)
For team time (taken after last team member in)*
Rest 3 minutes
300 yd Dash(er) (6, 50 yd shuttles; down 25 yds + back 25 yds 6 times)
For team time (taken after last team member in)*
Rest 3 minutes
From our CrossFit Jaguar family to yours, MERRY CHRISTMAS!!!
Have a happy and safe holiday!
w/ a partner. . .*
1 Christmas power snatch 135#/95# RX+ 155/125
2 strict ring or bar dips*
3 strict pull ups
4 burpees
5 toes 2 bar
6 push ups
7 air squats
1 Christmas power snatch 135#/95# RX+ 155/125
2 strict ring or bar dips*
3 strict pull ups
4 burpees
5 toes 2 bar
6 push ups
7 air squats
Strength
Squat 12@50%, 10@55-60%, 10@60-65%, 10@65-70%, 10@70-75%
15 banded good mornings after each set of squats
Rest 90 – 120 s between sets
Conditioning
DB split squats 40, 30, 30, 30, 30
Squat 12@50%, 10@55-60%, 10@60-65%, 10@65-70%, 10@70-75%
15 banded good mornings after each set of squats
Rest 90 – 120 s between sets
Conditioning
DB split squats 40, 30, 30, 30, 30