Warm-Up
Coach’s choice
WOD prep
3 Dead lifts
3 Hang power cleans
3 Push jerks
Build to heaviest wod weight.
*Your push jerk will determine your WOD weight.
*Scale loads as needed. You should be able to go unbroken on the push jerks with the heaviest load in the work out. Increase with each AMRAP if capable.
*Newer athletes stay with the same load for all 5 AMRAPS and work on tempo and technique during the WOD.
*If you don’t have doubles perform singles. If you can’t jump perform max calories on the bike.
WOD
DT on the 3
AMRAP 3
12 deadlifts (115,75)
9 hang power cleans
6 push jerks
Max double unders with remaining time.
Rest 3 minutes
AMRAP 3
12 deadlifts (125,85)
9 hang power cleans
6 push jerks
Max double unders with remaining time.
Rest 3 minutes
AMRAP 3
12 deadlifts (135,95)
9 hang power cleans
6 push jerks
Max double unders with remaining time.
Rest 3 minutes
AMRAP 3
12 deadlifts (145,100)
9 hang power cleans
6 push jerks
Max double unders with remaining time.
Rest 3 minutes
AMRAP 3
12 deadlifts (155,105)
9 hang power cleans
6 push jerks
Max double unders with remaining time.I
Post WOD:
Barbell calf stretch
CFS Brief:
CFS Holiday Party this Saturday, December 15th 7pm to 12pm. Skybokx 109 in Natick.
Online apparel store available until 12/16. Click here to see original post with details and get some new duds!
New Year’s Eve Party @ CFS 8 pm to Midnight.
Pizza and snacks provided.
BYOB
If you have a Teenager 13+ in the CrossFit program you may bring them along with you to WOD and play games.
WOD @ 8:30 pm
Games from 8 pm – Midnight:
Ping pong, Badminton, Can-Jam, Spike Ball, Basket ball and Bocce Ball.
Watch the ball drop at Midnight and celebrate the New Year
CFS Brief:
DT on the 3. DL RX. For HPC and push jerks did DB. Rd 1,2 @ 25 then 30, 35, 40.
Singles. 90, 110, 135, 145, 100. Was able to get 85 unbroken in round 4. A minor miracle for me.
It was really nice to be back in with my peeps…even if I felt like crap and can barely breathe! Didn’t do much with the dubs…I just wanted to move the barbell and ease back in.
Round 1 – 75# and 2 dubs
Round 2 – 85# and 20
Round 3 – 95# and 20
Round 4 – 105# and 25
Round 5 – 125# and 48
Total = 115 dubs
DT on the 3: 1,297 Singles
Round 1 – 266 @65#
Round 2 – 326 @70#
Round 3 – 320 @75#
Round 4 – 245 @80#
Round 5 – 140 @85# (Did only 3 Push Jerks in this round as I felt like I was twisting under the bar)
In the first round of singles I felt like I had 3 left feet and kept tripping up on the rope. Then I marveled at how Michelle gets faster on the bar as the weights get heavier…A fun way to do DT – thanks for the coaching Hanna!! And shouldn’t the photo from yesterday have been used for today?! DT doing DT?!
Nice job on the rope John!! I also enjoyed the singing 🙂
And great to have you back this morning!! Nice work on the barbell…and the dubs!
Ha! The Who takes me back to my youth. Lucky Hannah changed the song before I got out of control.
Ok. You have now set the bar for me on singles! Truly amazing.
DT on the 3: 1,198 singles
235@40 | 275@45 | 240@50 | 240@54 | 198@56
Fell apart on the singles in the last round – kept tripping up. But my jumping has gotten way more consistent lately so I’m pleased. Great job to Hannah managing another large 5:30am crew!