CrossFit Class at 8am, 12pm and 5:30pm only today. C’ville Burn at 7am is on. Thanks and Happy Holidays!
SKILL
In 10 Minutes, work up to a moderate single in the following complex:
Clean Deadlift + Hang Clean (full) + Push Jerk
Notes: This should be focused tech work. Build up to a moderate weight in no more than 10 minutes and then back the weight down for the workout.
WOD
Level 1
4 Rounds for Time of:
- Clean and Jerk (65/45)* x 5
- Box Jump Step Down (18/12) x 10
- Jump Rope Single x 60
Level 2
4 Rounds for Time of:
- Clean and Jerk (135/95) x 5
- Box Jump Step Down (24/20) x 10
- Double Under x 30
*Notes: If necessary, start clean and jerk from hang position, or from hang off blocks (i.e. use plates to elevate barbell in the starting position)
Holiday Schedule Reminders
- Fri 12/27: 8AM, 12PM, 530PM CrossFit Classes Only. C’ville Burn at 7AM is on.
- Sat 12/28: Regular Schedule, except no make-up class at 10AM. There is Intro at Noon!
- Sun 12/29: Regular Schedule
- Mon 12/30: Regular Schedule
- Tues 12/31: Closed
- Wed 1/1: New Year’s Day Workout at 4PM Only
- Thur 1/2: Back to Regular Schedule
Only did the WOD @ acac: 10:30
did 75# (since I couldn’t drop the bar), not sure the height of my ‘box’ …was struggling with the DUs (think I was anxious in a different location…)
Cleans: 115
WOD: 8:10 w/ 105
Cleans: 85
WOD: 6:31 @ 75#; 90 DU; Cindy hurt my body.
Civille Burn:
WOD 1: 1 min Max Burpees (20)
WOD 2: 2 min Max Box Jumps (27)
WOD 3: 3 min Max Wall (50)
WOD 4: 4 min Max KBs @40# (71)
Rest 5 min
WOD 5: 5 min AMRAP of: 1 Thruster/1 Sit Up, 2Thrusters/2 Sit Ups……. (8 rnds)
C&J: 105
WOD: 7:36 (65#,20″,SU)
Confession: Almost destroyed myself with over eating this last week. Feel like crap!!! Now the job of getting back on track. Let’s have a strong 2014.
205
4:57
5:58 rx
195, 5:37
4:31rx
C&J: 85#
WOD: 11:42? 55#, 20″, accumulate 10 DU (jumped an avg 3SU for every 1DU), lost time tieing my shoes. …twice. >:[
6:42
Strength 125#
WOD 7:15 @ 105#