Motivation Monday/The Start of Christmas month

Main – CrossFit

Don’t get lost during the holiday season. Keep working towards your 2014 goals. The gym is your place to be.

“Infuse your life with action. Don’t wait for it to happen. Make it happen. Make your own future. Make your own hope. Make your own love. And whatever your beliefs, honor your creator, not by passively waiting for grace to come down from upon high, but by doing what you can to make grace happen… yourself, right now, right down here on Earth.”

Split Jerk (10 Minute Split Jerk Technique)

Strict Shoulder Press (4 sets of 5 (Increase weight))

Metcon (Time)

12 min AMRAP:

With a 45/35# barbell,

20 OH Lunge (10 each leg in place)

15 Back Squats

10 Toes to Bar

The Barbell WOD: Session 1 (No Measure)

The Barbell WOD:

Week 3, Day 1

Hang Snatch (Full)

4×2 from the Power position. Start at 70% of 1RM Snatch. 5# increase from last weeks weight.

Jerk Complex (1 Dip + 1 Split Jerk)

4×1. Start at 70% of 1RM Jerk. Increase 10# from last week.

Back Squat

Work to 90% of 1RM Back Squat. Then 1 set of AMRAP at 45# under your 90% weight. Increase 5# from last weeks weight.