December 2016

Tri-Modal Conditioning, Long Duration

“V & Maddie’s Last Go-Round”
Every 3 minutes for 27 min:
5 gym laps synchro
2 rope climbs, divided
10 bar-facing burpees, synchro
20 Russian KB swings, synchro

Weightlifting Speed Development Conjugate Method Transition Front or Back Squats, 10 x 2 Control the down, explode up.From rack. This will be done as an EMOM. Load: 70% of 1RM.  Gymnastics Conditioning, MidDuration Intervals “Interval Mary” AMRAP 13: 4 handstand push-ups 8 pistols, alternating 12 pull-ups, C2B 30-second rest After-Hour Accessory Exercise Midline: Russian twists with a plate: 3 sets

Weightlifting/Gymnastics Conditioning, Long Intervals

“Johnson” Hero WOD
 AMRAP 20, in teams of 2:
 9 deadlifts
 8 muscle-ups
 9 squat cleans

Gymnastics Conditioning, Short

“Connie”
 AMRAP 7:
 23 box jumps
 23 jumping air squats
 30-second rest
Height: 24/20 or “easy” height

3 minutes of rest 

Weightlifting Speed/Skill Development

Every 60 seconds until a difficult but submax single repetition:
 Jerk Balance from the rack
 1-1-1-1-1-1-1

Then, every 90 seconds until a difficult/submax single rep:
 Split Jerk from the rack
 1-1-1-1-1-1

Weightlifting/Monostructural Conditioning, Short or Sprint

“CrossFit Mainsite 12-20-16”
 For time,
 10 thrusters
 50 double-unders
 8 thrusters
 40 double-unders
 6 thrusters
 30 double-unders
 4 thrusters
 20 double-unders
 2 thrusters
 10 double-unders

CLOSED FOR CHRISTMAS!

MERRY CHRISTMAS & HAPPY HOLIDAYS!

Tri-Modal Conditioning, Long Duration (Benchmark WOD)

“The 12 Days of Christmas” 1.0
 1 clean & jerk, heavy
 2 ring dips
 3 box jumps 24/20
 4 deadlifts
 5 burpees
 6 jumping air squats
 7 pushups
 8 toes to bar
9 wall-balls
 10 pull-ups
 11 slam-balls
 12 front squats

Weightlifting Speed Development Westside Barbell Transition

Front or Back Squats, 10 x 2
Control the down, explode up.

From rack. This will be done as an EMOM. Load: 65% of 1RM.

Tri-Modal Conditioning, MidLong Duration

“Hustle”
 5 rounds for time:
 4 down-and-back runs
 3 bar muscle-ups

“Work”
 5 rounds for time:
 4 down-and-back runs
 3 strict pull-ups