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
A) Back Squat 3 sets of 5 @ 75%
B) CF Metcon
C) 3 sets of 10 supine ring rows, 25 sit ups, not for time
B) CF Metcon
C) 3 sets of 10 supine ring rows, 25 sit ups, not for time
Workout of the day - Monday, December 21, 2015
Warm Up: 2 minutes of jump rope then... 3 rounds of 10 DB thrusters, 10 inchworms with a push up, 10 ring rows, 10 jumping jacks
Warm Up: 2 minutes of jump rope then... 3 rounds of 10 DB thrusters, 10 inchworms with a push up, 10 ring rows, 10 jumping jacks