December 26th, 2016

Warmup
Shoulder Prep (Theraband or Crossover)
Foam Roll Lats, Pecs, Upper Back (1 Minute each)
PVC Weighted Pass Throughs
Side Lying DB External Rotation x 10/side
Single Leg RDL by feel
Jefferson Curl by feel

Gymnastics add-ins (Couresy of CFM/Power Monkey)
A1. Weighted False Grip Ring Pull w/hold and 5-second lowering x 2-3reps x 3 sets
A2. Weighted Ring Support Hold x 30 seconds x 3 sets (break up if you need to)
B1. False Grip Ring Rows x 5-7 x 2
B2. Band Pull to Hips x 10 x 2

Barbell
A. No hook grip/No contact Snatch; 50%x2; 60%x2; 70%x2
B. Snatch; 70%x2; (80%x1; 85%x1) x 3
C. Front Squat + Split Jerk; 70%x3+2; 80%x(2+1)x2
D. Back Squat; 80%x2x3

Conditioning
7 Minute AMRAP:
75 Double Unders
25 Bar Muscle Ups
AMRAP Cleans @80%

*Scale the number of BMUs to 20 or 15 if not strong here

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4 Comments

  1. Gym.
    A1) 26
    A2) 20
    B1) & B2) Done

    BB.
    A) 120, 145, 170
    B) 170, (195, 205)x3
    C) 215, 245
    D) 325
    E) 10 cleans @275
    *went unbroken on dubs and then 15, 5,5 on muscle ups

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  2. Barbell:
    100/120/140
    Then 140(160,170) no misses
    FS and jerks 175, 205
    Backsquats 255

    Metcon: 12 cleans at 205 (missed one, but shouldn’t have)
    Went 7-5-5-5-3 on BMU

    Gymnastics done after all at 20#
    And then did part B.

    Matt and I did it all in 1hour15 minutes which was flying! Up here after skiing at Bolton, we went to Champlain valley crossfit then had tacos with Sammy, Mat and friends. Was an awesome day.

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  3. A. Done with 20# DB
    B. Done

    Barbell:

    110-155
    155-190
    205+225
    315

    Conditioning:

    12 cleans at 225. Dubs UB, things got slippery on a slick bar, so the BMU were broken into smaller, more random sets, and then the cleans felt pretty good all things considered. Legs felt pretty decent today coming off last week.

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  4. A1. Done unweighted
    A2: Done with 16kgs
    B1and 2. Done

    Barbell:
    63, 73, 83
    83, 93, 103
    115, 135
    173 across

    Conditioning:

    Got 4 Muscle Ups (WAHOO) and then just did 25 C2Bs after. I was aiming to get 5 muscle ups and then do the cleans, but I couldn’t get that fifth one and after failing 3 at 5:50 on the clock, decided it would be more worth it to get the C2B pullups in. Didn’t get to the cleans, and finished the chest to bars at 8:30.

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