181231

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Snatch Work

EMOM 5

3 muscle snatch + 2 Balence

EMOM 5

3 Hang Power Snatch + 2 OHS

EMOM 5

Snatch DL x3-5

Each of these EMOMs follow one another. Building in weight from start to finish. Each minute DOES NOT have to increase. You can hold across but when the movements change- weights should increase.

**Snatch DL focus should be on keep shoulders over bar. Do not extend hips like a true DL. mimic your snatch Pull.

Metcon

Metcon (Time)

0:00-5:00

21-15-9

Back Squat

Bar Facing Burpee

Performance/RX-135/95

Metcon (Calories)

5:00-10:00

Max cal row

Metcon (Weight)

10:00-16:00

3 rep TnG Snatch

Metcon (Weight)

10:00-16:00

3 rep TnG Snatch

Metcon (Weight)

10:00-15:00

3 rep TnG Snatch

Accessory

Plank Hold

2x1minute

Rest:work= 2:1

(Add weight if needed)

Saturday

Graham Creek house, Gulf Shores CrossFit – CrossFit

30 Rounds
5 wall balls
3HSPU
1 Power Clean

225/155 Performance
155/105 Fitness

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181228

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Clean and Jerk

Build to 80-85% in 6minutes then

E5MOM

x1 Clean and Jerk

Front Squat

Build to 70-75% in 6 minutes

EMOM 8

x2 front squats

Metcon

Metcon (Time)

5 rounds for time

600m Row

14 DB snatch

24 abmat sit ups

Performance/Fitness- 50/35#

Performance do GHD

181227

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Metcon

Metcon (Time)

100 DU

50’ HSW

100 DU

50 back squats

100 DU

50’ HSW

Performance 185/125

Fitness 135/95

Great day to practice HSW before and after the metcon. Sub for this will be bear crawl x2 like the open.

Kids Class 181227

Graham Creek house, Gulf Shores CrossFit – CrossFit Kids

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Warm-up

High Kicks

Spiderman

Crab Walk

Tall bear crawl

20 sec plank hold

50 m sprint

20 sec handstand or wallwalk hold

50 m sprint

Skill

Deadlifts

Metcon

4 Rounds for time

10 Cal Row

10 Slamballs

10 Deadlifts

15 min cap

181226

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Announcements

“Chad” will be done on Friday. Bring a pack back, Ruck sack, weighted vest, etc to be ready to perform it!

Weightlifting

Back Squat

Build to a mod/heavy set of 5

Power Snatch

Build to a mod/heavy set of 3. Does not have to be TnG.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8
1/5

2/10

3/15

4/20

Etc

Performance- muscle ups. Shoulder to overhead @ 115/80#

Fitness- Burpee CTB @95/65#

181224

Graham Creek house, Gulf Shores CrossFit – CrossFit

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12 Days Of Fitmas (Time)

For Time

1 Sumo Deadlift High-Pull (95/65)

2 Thrusters (95/65 lb)

3 Push Press (95/65 lb)

4 Power Cleans (95/65 lb)

5 Power Snatches (95/65 lb)

6 Kettlebell Swings (53/35 lb)

7 Pull-Ups

8 Knees-to-Elbows

9 Box Jumps (24/20 in)

10 Double-Unders

11 Burpees

12ea Overhead Walking Lunges (45/25 lb Plate)

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1 – for a total of 364 reps.

Kids Class 181220

Graham Creek house, Gulf Shores CrossFit – CrossFit Kids

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Warm-up

PVC stretches

300 m row

High kicks

8 squats

Spider-Man

8 side to side squats

Hip circles

8 ring rows

Crab walk

8 hkr

Metcon

12 days of Christmas

1 kb deadlift

2 forward rolls

3 push press

4 broad jumps

5 push ups

6 box jumps

7 pull ups

8 sit ups

9 squats

10 side to side hops

11 lunges

12 burpees

181219

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Overhead Squat

Work to a heavy tripple

Romanian Dead lift

4×8 @6 RPE

*perfect spine mechanics

Metcon

Metcon (Time)

7 rounds for time

30 DU

10 Thrusters

Then

50 DL for time @225/155

Perofrmance and Fitness- 95/65

181218

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Gymnastics

EMOM 16

1. HSPU (3-8 reps)

2. TTB (3-12 reps)

3. Shoulder taps (20-30)

4. Hollow Rocks (10-25)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

10-12-14-16-18-etc

Cal Row

5-6-7-8-9-10-etc

Double KB snatch

Performance-53/35

Fitness-35/26

Round will be last round completed then reps. So if i row 5 cals in round of 18- score is 16+5 or is i was 5 kb snatches in that round- score would be 16+23