COME IN TO BURN YOUR CHRISTMAS DINNER OFF

CrossFit Friday December 26, 3014:

Barbara

5 rounds, each round for time, of:
20 Pull-ups
30 Push-ups
40 Sit-up (abmat)s
50 Air Squats
Rest 3 mins between each round. Do not include your rest in the time.

Comp - 4 Rounds
Performance - Band OK - Elevated Push ups OK
Fitness - 4 rounds- 10-20-30-40 - Elevated Push ups OK - Ring Rows OK

Barbell and Oly Club:

Starting Strength -
Front Squat 3x5
Use the same weight for each set. Rest as needed between sets.
5# more than last time

Shoulder Press 3x5
Use the same weight for each set. Rest as needed between sets.
Same weight all 3 sets. Go 2.5lbs heavier than last time

Barbell Club: Optional accessory work.
Strict Pull-ups 3x10
Rest as needed between sets.
If 10 reps is too easy work on 10 reps @ 1212 tempo

Strength Bias:
Find your Front Squat 2 Rep Max.

Push Press 3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets.
Build Up