12/24 - Closed
12/26 - 6:30am - 1pm Open Gym
12/31 - Regular Hours
1/2 - 6:30am - 1pm Open Gym

Session #1

Warm-up

Coaches Choice

Weightlifting

Deadlift (Heavy 5)

Trying to establish a Heavy 5 Rep Deadlift.

1x10@0:00
1x8@2:00
1x6@4:00
1x5@6:00
1x5@8:00
1x5@10:00
1x5@12:00

Treat the first three sets as moderate warm up sets.  Your 10RM is roughly your 75% so start below that and build.  You want to be at a decent weight by the time you get to your first set of 5.  The goal is to hit the same number that you got for your 4 rep two weeks ago.

Lock in a tight back and squeeze your scaps before you begin the movement.  Adding 10# is not worth breaking down in form.  Keep everything tight and drive through your feet pushing the ground away instead of lifting the bar.

Metcon

CrossFit Games Open 13.2 (AMRAP - Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24" / 20"

Session #2

Gymnastics

Handstand Push-ups (10 EOMOM)

L1 - 12 Pike HSPU

L2 - 1-2 Strict + 7-12 Kipping HSPU

L3 - 3-5 Strict + 10 - 15 Kipping HSPU

Weightlifting

Seated Good Morning (4x12)

Bitch Work

Metcon (5 Rounds for time)

5 Rounds

2 min on/ 2 min off
10 Cals on Bike
ME Box Jump overs 24"/20"

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