Announcement:
Christmas Potluck Party + White Elephant this Saturday, December 15th, at 6:30pm. Sign up for potluck dish and white elephant exchange is on top of the cubbies. Everyone is welcome and encouraged to come!
Author: Ryan Savard
Push Jerk
– Take 15 min to build to a heavy 3 reps working on form and precision.
then…
– Complete 2 cycles of –
4 round Tabata of:
KBS 24/16kg
*Rest 1 minute.
4 round Tabata of:
Burpees onto 45#
*Rest 1 minute.
Low Bar Back Squat
1X8 @ 70%, 1X5 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest as needed (% based of 1RM HBBS)
then…
3 rounds for time of:
– 100 m run
– 50 Double-Unders
– 100 m run
– 5 Hang Power Cleans (155/105)
Find a 1RM full squat snatch in 15 min
*less conditioned athletes build to a heavy load with perfect form
then…
Six Rounds (13 min cap)
– 3 Squat Snatch (115/75)
– 5 Clapping Push Up
– 7 Pull Up
– 9 Air Squat
You Are Invited!
The 2nd annual ED*CF Christmas Potluck + White Elephant Party
When: Saturday, December 15th, 6:30pm
Where: East Dallas CrossFit
We realize our members make our community an amazing place. We would love to give everyone the opportunity to meet each other and share in the Holiday spirit! White Elephant and Potluck sign-up sheet will be available this week at the gym. White Elephant gifts not to exceed $25.
Deadlift
5 reps at 65-70-75-80-85% of 1RM
(or box squats if deadlifts don’t agree with you)
then…
Triple Tabata (6 rounds)
– Ring dips
– DB grip walk
– Sit-ups
Front Rack Position
Heavy front squats today. This video will help those of you with front rack positioning problems.
What can Luke do to improve his front rack position in this picture?
Front squat: 7×2 @ 70%
then…
4 rounds:
– Run 200m
– 50 Double Unders
– 20 Kettlebell swings (53/35)
– 10 T2B