Another EDCF Christmas Party in the books! A huge thanks goes out to everyone involved with my surprise gift on Saturday night. It was touching to say the least. Thank you Angela for organizing it! We have the best group of people at this gym and I love seeing everyone together. You all clean up pretty good!
Be on the look out for our revised holiday schedule coming out later this week.
Monday 12/12
A) E2MOM x 6 min (3 sets):
– 3 position (squat) clean
*build from 55-65% (heavier than last week)
+
EMOM x 14 min (7 sets)
– 1 (squat) clean @ 70-95%
B) Ground to overhead prep:
E2MOM x 6 min: 2-3 power clean + push jerk at Grace weight.
C) “Grace”:
– 30 clean and jerk for time (135/95)
*Grace should be completed with the power clean + push jerk barbell cycling method we have been practicing. Scale weight so that you can get at least 8-10 unbroken at the start of the workout. This tester is about power output and we are looking for times under 5 minutes so scale accordingly.
D) 3 sets for efficiency:
– 15 reverse snow angles (2.5/hand)
– 30-45 sec side plank/side
Tuesday 12/13
A) E3MOM x 15 min (5 sets):
– 3-4 close grip bench press @ 30X1
– 3-4 weighted pronated pull-ups
*Goal is to build on weight each set until you reach a heavy set of 5 for each movement.
*Heavier than 12/7.
B) For max reps/calories:
– 90 seconds of rowing for calories
Rest 30 seconds
– 90 seconds of burpees
Rest 30 seconds
– 90 seconds of box jump overs (24/20”
Rest 30 seconds
– 90 seconds of CTB pull-ups
R3M, x 2 sets total**
Wednesday 12/14
A) Every 3 minutes, for 12 minutes (4 sets):
– 20 Walking Lunges (70/53 KB in each hand)
– 8-10 bent over BB rows @ 20X1 (moderate weight, perfect temp and positioning)
B) 3 rounds for time:
– 400m run
– 20 wallballs (20/14)
– 15 burpees to 6” target
C) Mobility:
– 90 degree bench stretch x 2-3 min/ leg
– BB quad smash x 1-2 min/leg
Thursday 12/15
A) E2MOM x 6 min (3 sets):
– 3 position snatch
(high hang, hang, floor)
*Build from 55-65%.
+
E2MOM x 14 min (7 sets)
– 1 snatch
*Build from 70-101% with 5% jumps.
B) Every 6 minutes x 3-4 sets for times (all out):
– 20/15 cal row
– suicide sprint (touch lines)
– 10 toes to bar
Friday 12/16
A) Take 15 minutes to build to a new 10 rep max on back squat.
*Only do 1-5 reps on your build up sets then 10 on the weight you’re testing.
*If you completed all 10 last week then add 5-10+lbs.
B) 3 sets for efficiency:
– box push x 1 length (AFAP)
– 6-8 strict toes to bar @ 2110
– 2 laps heavy KB front rack walk with 5 squat on each end (20 total squats
– 6-8 BB good mornings @ 20X1
Saturday 12/17
8am Masters CrossFit
9am CrossFit
10am Barbell – Snatch
11am Free Intro to CrossFit
Sunday 12/18
8am Endurance