Merry Xmas Boombox !

crossfit-xmas-gift-list

Merry X Mas Boombox

Merry Christmas to all of you! May you all have a blessed day with friends and family! Thank you all for being a part of such an amazing community. See you all tomorrow !

Thursday / Friday Schedule

5am, 9:15am, 4pm, 6pm

5:30pm Speed and Endurance on Thursday****

Barbell

Beginner/Advanced:

Hang power clean

20:00 to work up to a heavy single

MetCon

A. AMRAP 7:00

3 hang power cleans 225/155
5 bar-facing burpees

Rest 2:00 then;

B. 1600 meter row/run for time.

5:30PM Speed and Endurance

Stretching/Mobility

Warmup:

Run 1 mile easy

WOD:

10x300m (30sec jog/walking recovery)
Run #1-4 @75% Effort
Run #5-10 @85% Effort

Cool down/Stretch

********FRIDAY********

Gymnastics Training

15:00 skill work on forward rolls, wall walks, and kipping TTB

MetCon

A. Hero WOD “Adrian”

7 rounds for time of:

3 forward rolls
5 wall walks
7 TTB
9 box jumps 30″/24″

Rest 3:00 then OPTIONAL;

B. Heavier Grace

30 power clean and jerk 155/105

5 Comments

  1. Strength
    #165
    WOD #125
    7 + 1 hang power clean
    Row 6:27
    S & E
    Easy mile then 10 x 300′s

  2. STRENGTH- 205 lbs/new hang power clean PR
    METCON- 7+1hpc @ 175 lbs
    8:34 run

  3. Strenght PR’d on my hang power cleans #115

    METCON: 9 rounds @#95
    9:something run

  4. Hang power clean: #145

    Metcon: 7 rds +1 hpc #105
    Row: 6:54

  5. METCON- 27:15 Rx

Leave a Comment

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>