Mobility: shoulder focus
Technique work: OHS, SDLHP
21-15-9
– Overhead squat (95/65)
– Sumo deadlift high-pull
Surprise after-party
Month: December 2011
3 sets:
– 8 tough Hang Power Cleans (focus on hip extension)
– 8 Toes to Bar
rest 2 min
+
4 sets:
– 10 tough KBS
– 10 burpees AFAP
– sprint 100m
rest 3 min
Three sets of:
Bulgarian Split Squats x 6-8 reps @ 30X0
Rest 45 seconds
Turkish Get-Ups x 3-5 reps each side
(move slowly, be deliberate in each stage of the movement)
Rest 45 seconds;
and then,
For time:
10 Wall Ball Shots
10 Pull-Ups
9 Wall Ball Shots
9 Pull-Ups
…
1 Wall Ball Shot
1 Pull-Up
Find your own path
via YouTube
Wait until about 2:10… Great video!
Make sure to sign up for whatever dish you feel like bringing to the Christmas Potluck Party happening this Friday at 7pm.
Perspective
As part of Guinness World Records Day, Joe Hill of 3D Joe and Max partnered with Reebok CrossFit to complete the world’s largest and longest 3D street painting ever seen. The artwork measured 1,160.4 meters by 105.6 meters, and was displayed in London’s Canary Wharf.
via YouTube
via YouTube
via YouTube
3 rounds of:
Clean pulls x 10 @ 21×1
Rest 90 seconds
Rings dips x max reps
Rest 90 seconds
then…
50 Medball Slams (20/15)
25 – 20 – 15 – 10 – 5
– Burpees
– Double Unders
50 Medball Slams
*Quadruple Singles – work on speed
Weighted Pull-ups
4-4-4-4
– in between sets work on hip/shoulder mobility
then…
3 rounds AFAP:
– 400m run
– 15 thrusters (95/65)
edcf-turkey-trot
