Strength
Every 2:00, 8 Sets
1-4) 2 High Hang Power Snatch w/ Pause in Dip (↑, start at 55-60% of 1RM Snatch)
5-8) 2 High Hang Power Snatch (↑)
*Hold onto bar between reps
Conditioning
AMRAP 8
2-4-6-8, etc.
30′ Shuttle Run
Alternating Dumbbell Snatch (50/35) (FX: 35/20)
Sit-Ups
“8 Nights of Hanukkah”
8 Rounds for Time w/ Partner – Split Reps Any Way
8 Power Cleans (135/95) (Fx: 115/75)
8 Burpees Over the Bar
8 Shoulder to Overhead (135/95) (Fx: 115/75)
8 Box Jumps (24/20)
8 Handstand Pushups (Fx: Hand Release Pushups)
8 Kettlebell Swings (32/24) (Fx: 24/16)
8 Toes to Bar
8 Thrusters (135/95) (Fx: 115/75)
*Compare to 12/20/16, 12/13/17, 12/5/18, 12/19/19, 12/10/21
Join Coach Mariah for Ab Attack tonight at 5:45 PM!
Strength
Every 4:00, 3 Sets
12 Hip Thrusts (↑)
8/8 Lateral Box Step Ups
15/15 Side Plank Hip Touch
Conditioning
AMRAP 14
20/15 Calorie Row (FX: 15/10)
75 Double Unders (FX: 50)
20 Single Dumbbell Suitcase Lunges (50/35) (FX: 35/20) (RX+: 70/50)
10 Single Dumbbell Devil’s Press (50/35) (FX: 35/20) (RX+: 70/50)
Mark your calendars and join us
THIS SUNDAY, December 18th, at 10:45 AM for a shoulder clinic with Dr. Stacy Snow!
If you have any lingering aches and pains or want to learn about how to keep your shoulders healthy, do not miss out!
Strength
Every 3:00, 5 Sets
1) 5 Bench Press (75-80%)
2-3) 5 Bench Press (80-85%)
4-5) 10 Pause Bench Press (55-60%)
Superset Accessory
1-3) 10/10 Side Lying Shoulder Flexion
Conditioning
EMOM 15
1) 20/15 Calorie Ski (FX: 16/12)
2) 20/15 Calorie Bike (FX: 16/12)
3) AMRAP Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)
4) Rest
5) Rest
*Score is total Muscle-Ups/Chest to Bar Pull-Ups
| 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
