December 2017

Friday December 29th, 2017

Strength 15 minutes to build to a 2RM Overhead Squat *If you cannot perform an overhead squat with proper mechanics – substitute the following: 5 x 3 Seated Behind the Neck Press + Squat from box Conditioning “17.1 V2.0” 12 minute AMRAP: 20 Alternating DB Snatches (50#/35#) 10 Burpee Box Jump Overs (24″/20″)

Wednesday December 27th, 2017

Strength Every 2:30 minutes for 15 minutes (six sets): 3 Deadlifts @ 70% 1RM Max Strict Handstand Push-ups (15 rep cap)* *Scaling = Strict HSPUs → Kipping HSPUs → DB Z Presses Conditioning “CrossFit Disco” Reps of 10-9-8-7-6-5-4-3-2-1: Power Clean @ 75% Bodyweight** Pull-ups **Scale to 65% power clean max

Friday December 22nd, 2017

Strength 1 Clean Pull + 2 Hang Power Cleans + 1 Jerk Take 12 minutes to build to the heaviest complex possible Conditioning 3 rounds for max reps: 3:00 Row for Max Calories 2:00 Max Weighted Walking Lunge Steps (45#/35# Plate) 1:00 Ground to Overhead (45#/35# Plate) Rest 2:00 between rounds