CrossFit – Mon, Dec 18

Crossfit Garage – CrossFit

Push Jerk, C2B, SDLHP (Time)

– RX –

5 rounds for time:

15 push jerks (65/95 lb)

12 chest-to-bar pull-ups

9 sumo deadlift high pulls (65/95 lb)
17 minute time-cap

Deadlift (Strength I
7 sets:
2 deadlifts
– Perform a new set every 2:00.)

– Increase the loading across as many sets as possible.

– Rest with the remaining time in the interval.

– Each set should feel relatively heavy. Begin your first set around 70% of your best deadlift.

Power Clean (Strength II
EMOM 12:
1 power clean)

– Increase load across as many sets as possible.

– Begin the first set around 70-75% of your 1-rep-max power clean.

– Rest with your remaining time in the 1:00 interval.

Skill I (Time)

For time:

50 GHD sit-ups

200-ft handstand walk

50 GHD hip extensions

– Complete the work in the prescribed order while resting as needed.

– Scale the sit-up range of motion and the handstand walk distance as needed.

– Sub 50 alternating shoulder taps with your stomach or back facing the wall if needed.

– Scale hip extension range of motion so you can complete at least 10 unbroken reps in each set. If necessary, perform good mornings with an empty barbell.

Biking RPMs (Calories)

10 sets for calories:

:30 bike at 60 RPMs

:20 bike at 70 RPMs

:10 bike at 80+ RPMs

1:00 bike sub 60 RPMs

– Use a C2 Bike, Assault Bike, or Echo Bike.

– 150 calories or more across the entire effort.