Announcement: 

We have 2 more weeks in this cycle. Given that there has not been any group classes last week, and to allow everyone to bank on all their hard work during this cycle, we will be shuffling a few things around, especially in the first week of January, and mostly for our crossfit track (last week of current cycle): Monday 12/27: clean & jerks, Tuesday 12/28: Toes-to-bars / interval conditioning, Wednesday 12/29: back squat ending with max rep at 90%, Thursday 12/30: pushing challenge, Friday 12/31: deadlift, Saturday 1/1: some fun partner conditioning to kick off the year, Sunday 1/2: back squat ending with max reps at 95%, Monday 1/3: toes to bar test, Tuesday 1/4: 1RM clean and jerk, Wednesday 1/5: pushing challenge, Thursday 1/6: aerobic capacity, Friday 1/7: light snatch EMOM, Saturday 1/8: crossfit total

Warm up

Dynamic warm up – 2 rounds:

50 ft. bear crawl

50 ft. spiderman crawl

50 ft. lateral crab walk (25 ft. each side)

50 ft. burpees broad jumps

50 ft. lunges

Clean & Jerk complex waves

3 Squat Cleans + 3 jerks at 67.5%

2 Squat Cleans + 2 jerks at 72.5%

1 Squat Clean + 1 jerk at 77.5%

3 Squat Cleans + 3 jerks at 72.5%

2 Squat Cleans + 2 jerks at 77.5%

1 Squat Clean + 1 jerk at 82.5%

3 Squat Cleans + 3 jerks at 77.5%

2 Squat Cleans + 2 jerks at 82.5%

1 Squat Clean + 1 jerk at 87.5%

Time cap: 17 min

General physical preparedness

4 rounds of 3 min AMRAP, 3 min rest between:

15/12 cal ski/row

12 alt. Dumbbell snatches 50#/35#

9 Chest-to-bar pull-ups

6 double dumbbell push presses 50#/35#

** continue where you left off on each AMRAP

Alternate row and ski every other amrap – 2 amraps on row, 2 on ski

EVF360

Part A

3 rounds for time:

50 air squats

35 wall balls 20/14 lbs, 10/9 ft

Time cap: 18 min

** scale the volume down to 30 squats / 30 wall balls if you have not worked out in the past week.

Part B

4 rounds of 3 min AMRAP, 3 min rest between:

15/12 cal ski/row

12 alt. Dumbbell snatches 50#/35#

9 Chest-to-bar pull-ups

6 double dumbbell push presses 50#/35#

** continue where you left off on each AMRAP

Alternate row and ski every other amrap – 2 amraps on row, 2 on ski