December 27, 2018

CROSSFIT
Rest Day!

SWEAT
Conditioning: EMOM x 20:00
Min 1 – Burpees
Min 2 – DB Push Press (35/20)
Min 3 – Box Jumps
Min 4 – Cal Bike
Min 5 – Rest

ENDURANCE
End of the Year WOD (AMRAP – Reps)
5-min AMRAP Calories on Bike
1-min rest
4-min AMRAP Calories on Rower
1-min rest
3-min AMRAP Sit-ups
1-min rest
2-min AMRAP Air Squats
1-min rest
1-min Double Unders
Go hard or go home.

INCENDIA WEIGHTLIFTING
Clean long pull + Tall Clean
Clean + Power Jerk + Jerk (Max )
Push Press (3RM)

BARBELL BASICS
Clean Ladder (Max)
EMOM
55, 65, 75, 85, 95, 105, 115
125, 135, 145, 155, 165, 175, 185, etc.
*If you get to the end keep adding 10# each minute.
* If you get stuck on a weight you have one chance to go back to the beginning and fix your technique on the way back up to try again.
*Tip! Squat clean from the beginning so your timing and legs are ready.