Workout of the Day
A) In 20min:
a1. Back Squat 2/50 2/60 2/70 4×6/80%
a2. Box Jump Up (30/24″) + Over (24/20″) + Quick Bound 1×2+4+6
5 Rounds of:
8x Deadlift + Power Clean + Hang Clean (Squat) + Front Squat -MTR- 1+1+1+1/
*Score completed weight w/ complex speed.
CFCM Holiday Donation Drive–This holiday season, we are collecting new, unwrapped clothes and gifts for the local Adopt a Family program. We want to be able to help kids and parents of all ages, so feel free to purchase a range of gifts or simply bring in cash or gift cards to donate. Please bring in your donations and place them in the donation box in the gym by Dec 13th. Cash and gift card donations can be given to Gillian. If you have any questions, or want to get more involved, contact Kenni Palmer (firstname.lastname@example.org).
Read—The Secret to Getting Better at CrossFit, by Julia Avery from Tabata Times.
Watch—Fixing the Early Arm Pull with Coach Burgener, from CrossFit. Good video.
Eat—Cinnamon Sugar Sweet Potatoes, from PaleOMG.
EMOM of Snatch:
(3/35% 2/50% 1/60% 1/70% = 4 ad libs) 10×1/80%
Warm up with a steady jog for 5 minutes
Run hard for 30 seconds (THR > 75%)
Jog for 60 seconds (THR < 60%)
Cool down at a steady pace for 5 minutes
Crow + Frog to headstand 3x 5sec+6
Finger Pressure + Hop Up + Stall 3x 5+5+5-15sec
Finger Pressure Kick Up + Scissor Kick-Ups + Handstand 3×5+3ea+5-15sec
3-4 exercises 3×15-25