MONDAY 181210

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“Sidekicks“

21-15–9

Dumbbell Snatch R

Dumbbell Snatch L

Burpee Over Dumbbell

RX: 50/35

We are kicking the week off FAST!  Find a dumbbell weight that you can get 10 snatches done before taking a break.  This one may shock you if you are generally used to alternating that dumbbell on the way down.  Hold on tight because it’s MONDAY.

THINGS TO KNOW

Glorious Glutes Month continues, you’ve been warned!

Monday we are working up to a moderate Power Snatch with focus on form not lbs

Tuesday we are working up to a moderate Power Clean with the same focus

December dates to remember:

Dec 21: Glute re-test

Dec 22: 12 Days of CrossFit

Dec 24 - 25: Closed

Dec 26: PM Only

FRIDAY 181207

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“Kicks”

5 Rounds of:

10 Single Arm DB Push Press

20 Box Jumps

10 Single Arm DB Push Press

20 DB Squats

RX: 50/35

Single arm work is useful for building coordination & accelerating strength gains since it forces us to use the weaker side as much as the stronger side.  Today we’ve got a great opportunity to isolate each arm and maybe even go a bit heavier than we normally would since the reps are low. Its FRIDAY, get after it!!

TRIAT | NEWS

December dates to remember:

Dec 21: Glute re-test

Dec 22: 12 Days of CrossFit

Dec 24 - 25: Closed

Dec 26: PM Only

MONDAY 181203

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“The Mind Moves Mountains“

4 Rounds of:

75 Double Unders

15 Hang Power Snatch 

RX: 115/75

S: 95/65, 75/55

GLORIOUS GLUTES MONTH

This month our focus is on building those glutes. We’ll kick things off Monday with a simple test:

3:00 Max DB Weighted Step Ups

** you choose the weight and box height

On December 21st we will re-test using the same height + weight and see how strong that booty got!

SATURDAY 181201

 Take that Marky Mark

Take that Marky Mark

“Funky Bunch”

With a buddy:

$IN: 2:00 Max Calorie Row

120 Pull-ups

140 DB Push Press 35/25

$OUT: 2:00 Burpees

then:

On a 10:00 clock

Est. a heavy 1 rep deadlift

** one person moving at a time

** one barbell per team

** score = Calories + Burpees + Buddy1 DL + Buddy2 DL

** 30:00 TIME CAP (including DL time)