Monday, December 12, 2022

	Weekly Overview	Events/Classes
Monday	CrossFit Open 21.4 – Barbell Complex
Tuesday	Bench Press
Wednesday	Hip Thrusts/Step Ups	5:45 PM – Ab Attack
Thursday	“8 Nights of Hanukkah”
Friday	Power Snatch
Saturday	Squad WOD
Sunday	Long Conditioning Intervals	10:45 AM – Shoulder Clinic with Dr. Stacy Snow

CrossFit Open 21.4 Barbell Complex
15:00 to Establish Heavy Complex:
1 Deadlift + 1 Clean + 1 Hang Clean + 1 Jerk (↑)

FX:
Every 2:30, 6 Sets
1 Deadlift + 1 Clean + 1 Hang Clean + 1 Jerk (70-75% of 1RM CJ)
*Hold onto barbell for the entire complex (both RX/FX)

Conditioning
For Time:
10-9-8-7-6-5-4-3-2-1
Clean and Jerk (95/65) (FX: 75/55) (RX+: Unbroken)
Bar Facing Burpees
*10:00 Cap