Sunday Funday
Team of 2

Wod 1-10 Minutes
10 Synchronized Alternating dumbbell snatches
20 Pull ups split how you want
1 partner does 100m farmer walk while the other rests

Wod 2- 8 minute amprap- Split how you want
10 Deadlifts 225/185
40 Wall Balls

Wod 3- partner wod
6 Minutes
6 slam balls
6 burpees

Sprint this, split how you want.

8am Endurance partners
45 Minutes Worth of work
Score is meters
15 minutes on the ski for meters
15 mintues on the rower for meters
15 mintues of running alternating 200’s

9am
solo or with a partner.
Do 1 workout or all 3. the important thing is to show up

3 Rounds for time of:
9 Squat Cleans, 185/135
9 Push Jerks, 185/135
9 Ring Muscle-ups

3 Rounds for time of:
500m Row
15m Handstand Walk

5 Rounds for time of:
20 GHD Sit-ups
10 Box Jumps, 30″/24″
20 Hand-release Push-ups

*Rest 5 minutes between workouts

Friday!!!!
We would like you all to come out to our Friday Night Lights Holiday Jamboree tonight starting at 4pm. Bring food, drinks, family and friends. Do both the workouts, do one, or just come out to hang out from 4 to 7. We will run heats of the workouts about every 15 minutes.

In case you can’t come out we still want you to have a chance to do the workouts so just like during the CrossFit open the workout of day will also be the Friday night lights workout.

Try to partner up with someone to count. we have scorecards on the desk.

Going to have to hustle to get both the workouts in if you are doing them during the 5am, 6am, 9am or `10am… we would much rather have you join the fun from 4 to 7 and have a little more recovery time between wods.

Warm up
4 Rounds
5 cal bike
5 wall walls
5 Db snatches
2 hang cleans building up in weights

Class is going to run tight today (especially if you partner up to have someone count for you) if you are trying to do this at 5am, 6am 9am 10am but we can do it.

Wod 1
8 Minutes Amrap
16 wall balls
8/6 echo bike cals
Rx
20/14 wall ball
Scale 14/10 wall ball



Wod 2- this is a two part wod on a continuous 12 minute clock. 2 scores

Part A
Minutes 1 through 7
Amrap
20 Alternating Db snatches (BOTH sides of DB touch the ground)
10 HAND RELEASE bar facing burpees

Wod 2 Part B
Minutes 7-12
5 Minutes to establish a two rep max hang clean
-Hang clean is above the above the knee, must deadlift the bar to full extension, then pause, then start your first hang clean.
-Can be power or squat, can go up or down in weight
-Lift must be started by the 12 minute so as long as you pick the bar up by the 12 you can complete the complex

Rx
50/35 lb dumbbell
Two foot landing and two foot take off on the burpees.

Scaled and masters over 60
35/25 lb db
step overs permitted on burpees

Scaled 2
25/15 lb db
step overs permitted on burpees

Barbell Warm Up

All Weights today
Snatch waves
4 reps @ 65%
3 @ 70%
2 @ 75%
4 @ 70%
3 @ 75%
2 @ 80%
4 @ 75-80%
3 @ 80-85%
2 @ 85-90%|
Rest 2-4 minutes between sets, drop and reset. Goal is for the last wave to be heavier than last week’s last wave.

Optional Accessory

4 Sets

20 Single Leg RDLs (10 per side, hold 2 DBs entire time)

20 Reverse Lunges

20 Curls

20 Presses

Rest 1:00-1:30 between sets *All movements are done with 2 Dumbbells and should be light enough they can move through a whole round without stopping.

2:00 4-way Banded Glute Activation
Then
Alt. EMOM 6 Minutes, :50 work :10 rest/transition
1 – Machine Calories
2 – Single DB Box Step Overs
3 – Burpees

Strength

Every 4 Minutes for 16 Minutes (4 sets total)
3 reps of 1&1/4 Back Squats*
*Peform a squat to full depth, stand until hip crease is above the knee, return to bottom, then stand tall.

Do at least 3 warm up sets. Each squat presents the opportunity for athletes to learn “the bounce” out of the bottom of the squat as well as proper mechanics in the descent of the squat. We want to see athlete descend by having their hips “sit back” and then upon standing we want athletes to have their hips and shoulders rise in unison.

AMRAP 13 Minutes
21/18 Cals bike or ski
9 Wall Walks
3 Front Squats 225/155lbs

Cals Should not exceed 3:00 in any round and should take closer to 1:30-2:30 to complete.

Wall Walks: Use the open standards for RX/Scaled. Should not exceed 2:00 to complete a round.

Front Squat: Should be very heavy, but not exceed approximately 70% of the athlete’s 1RM. Athletes should be able to clean the weight and do 3 unbroken reps each round.