Wednesday 1/1/14

Happy New Year! Classes at 9Am & 2PM

Crossfit:
Four rounds for time of:
1000 meter Row
25 Dips

BEING:
A. 5 min @ 80-90%:
10 burpees
30 DU
REST 5 min
B. 5 min @ 80-90%:
5 broad jumps
7 KBS 1.5/1pd
5 box jumps sd 20/24″
7 situps
REST 5 min
C. 5 min @ 80-90%:
AD .25
12 T2B
REST 5 min
D. 5 min @ 80-90%:
bear crawl 20m
12 walking lunges
REST 5 min
E. 5 min @ 80-90%:
AD
Notes:
– ensure a solid aer warm up with all movements
– record rounds and time per rounds for 5 min pieces to ensure sustained pieces
– focus on recovery and what helps you recover best during 5mins
– record RPM for last AD 5 min AER piece

SHE:
A. FS @20X1; 3,3,3,3; rest 2-3 min (all sets tough)
B. Segmented clean DL; 2-3 x 3; rest 2 min
C. Death by thruster (75#):
Min 1 – thruster x 1
Min 2 – thruster x 2
Etc…….
D. 12 min amrap:
10 wall walks
100 DUs
50 CTB pull ups
100 DUs
amrap MU in remaining time

WILL:
A. Row 5 min @Z1
B. Row 30 sec TOUGH
Rest walk 60 sec
x 3
C. Row 100m @ 90% AER pace
rest 4 deep breaths
x 20
(get off and rest 3 min b/t sets 10,11)
D. 5 min cool down AD @Z1
PM
A. 1-1/4 BS – 2-3 x 3; rest 3 min
B. 6 sets – Segmented snatch DL + Snatch; rest 2-3 min (all sets tough)
C. emom – 12 min
odd – DL TnG x 5 (275#)
even – burpee x 5, pistol x 2/leg
D. 3 sets for time:
1 Rope Climb
3 Turkish Get-Ups/arm
5 wall walks
7 weight vest CTB pull ups (20-30#)
rest walk full recovery

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