Regular schedule today; winter holiday schedule here.
Front Squat 3 sets of 8 reps; focus on proper depth and elbows up
AMRAP in 8 minutes of:
- Ring Row x 8
- Box Jump (20/12″) x 8
- Wall Ball (14/10#) x 8
AMRAP in 12 minutes of:
- Pull-up x 12
- Box Jump (30/24″) x 12
- Wall Ball (20/14#) x 12
Notes on the Programming
- In September and October we focused on absolute strength by performing the CrossFit Total movements: back squat, standing press, and deadlift. In November and December we emphasized speed strength by doing cleans, jerks, and snatches, then maxing our Olympic Lifting Total.
- In January and February we will prepare for the CrossFit Games Open (starting March 6) by building a base of metabolic conditioning, increasing our neuromuscular efficiency with the Olympic Lifts and their derivatives, and improving the quantity and quality of our gymnastics movements.
- We highly recommend that you register to participate in the Open workouts, even if you have no interest in competition. It is very beneficial to structure your training around a goal, plus you’ll be able to input your scores online and see how you compare to tens of thousands of other CrossFitters.