Strength:
E2MOM 20
1: 10 Bench Press @70 – 75%
2: 10 Pendlay Row (A)
Conditioning:
AMRAP 9
5 Hang Power Snatch (135/95) (Fx: 115/80) (Rx+: 165/115)
50ft Handstand Walk (Fx: 3 Wall Walks)
Strength:
E2MOM 20
1: 10 Bench Press @70 – 75%
2: 10 Pendlay Row (A)
Conditioning:
AMRAP 9
5 Hang Power Snatch (135/95) (Fx: 115/80) (Rx+: 165/115)
50ft Handstand Walk (Fx: 3 Wall Walks)
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| Monday | Deadlifts | Injury Screening With Dr. Stacy Snow, 5:15-7:30pm Click Here |
| Tuesday | Bench Press + Pendlay Row | |
| Wednesday | Back Squats + Back Rack Lunges | |
| Thursday | “8 Nights of Hanukkah” | Ugly Sweater Holiday WOD and Happy Hour Click Here for more information |
| Friday | Gymnastics Skills | |
| Saturday | High Hang Squat Cleans | CrossFit Teens Class 10AM Click Here for more information |
| Sunday | Push Jerks |
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Strength:
E2MOM 10
12 Deadlifts @70 – 75%
Conditioning:
30 – 20 – 10
Push Press (115/80) (Fx: 75/55)
Box Jumps (24/20)
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Strength:
E3MOM 15
5 Tempo Front Squats (33×1) (↑)
Conditioning:
With a Partner, Alternating Rounds
8 Rounds
15/12 Calorie Row (Fx: 12/10)
15 Dumbbell Goblet Squats (50/35) (Fx: 35/20)
Conditioning:
“Naughty or Nice”
Naughty
15-12-9
Power Snatch (95/65)
Thrusters (95/65)
30 Double Unders after each barbell movement.
Nice
15-12-9
Power Snatch (75/55)
Thrusters (75/55)
30 Double Unders after each barbell movement.
Strength:
3 Rounds
1 Each Arm Turkish Get Ups (↑)
10 Strict Toes to Bar (Fx: Strict Straight Leg Raise)
Strength:
E2MOM 20
1: 10 Bench Press @65 – 70%
2: 10 Pendlay Row (A)
Conditioning:
3 Rounds
200m Run
15 Deadlifts (135/95) (Fx: 95/65)
