Strongman Farmer’s Carry (25m@AHAPx5) (25min) Start with your body weight Metcon Metcon (5 Rounds for reps) 5 rounds for reps of 1min Box Jump 24/20 1min WB shots 10ft/9ft 20/14 1min Row for cal Rest 1min

Weightlifting Week4 SNATCH PULL + 2 LOW HANG SNATCHES (@75%x(1+1)x3) (15min) 3 Rounds of 1 Snatch Pull+ 1 Low hang snatches Back Squat (@86%x1x3) (15min) Metcon Metcon (AMRAP – Reps) “Time priority Diane” For reps 60sec Deadlift 225/155 60sec HSPU 45sec Deadlift 225/155 45sec HSPU 30sec Deadlift 225/155 3psec HSPU (4.5min)

Weightlifting Week4 Clean and Jerk (@90%x1x2) (15min) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7 50 Double Unders 10 OHS 135/95 Metcon (No Measure) NFT 2 Rounds of 30 sec Isometric Back Extension 20 Plate crunch

Weightlifting Power Clean (from blocks@(80%+Increasement)x1, Dropsetsx2x2) (15min) Drop sets@(-22#) +5.5#/wk if workset >=176# +4.5#/wk if workset <176# Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 21 3 SB GTS 150/100 Then carry SB for 5m, then toss over the 4ft half/4ft tall bar. Then carry Sthe SB 5m back. 25 Abmat sit-up

Metcon Cindy XXX (AMRAP – Reps) Complete as much as possible in 20 minutes of: 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups 75 Squats 30 Pull-ups 60 Push-ups 90 Squats Beginners do Cindy Cindy (AMRAP – Rounds and Reps) 20-Minute…

Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 40 500m Row 100 Double Unders 150 singles if you don’t have DUs 500m=50reps

Metcon Metcon (AMRAP – Rounds and Reps) Family Tri-Race As teams of 3 (4 is optional) AMRAP 50 500m Row 1000m Bike (0.7mile) 400m Run As clock starts, 3 team members start rowing, biking and running at the same time, When all the teammates complete each row, bike and run, that’s a 1 round Post…

Tonight 5:30pm class and 6:30pm OPEN gym are canceled for CFJJ annual Holiday Party Potluck. Happy Holidays! Weightlifting Week3 Clean and Jerk (@97%x1) (18min) Metcon Metcon (Time) “Double Grace” For time, 60 Clean & Jerk 135/95 (15min) Metcon (No Measure) NFT 2 rounds of 30 sec Isometric Back Extension 20 Plank Crunch (12min) Isometric Back…

Tomorrow Friday 12/7, 5:30pm class and 6:30pm OPEN gym  will be canceled for CFJJ annual Holiday Party Potluck. Come join with your family members for celebrating the year 2018. Metcon Metcon (Time) For time, 4 rounds of 25 GHD sit-up 3 Muscle Ups 1000m Bike or 500m Row (30min)

Weightlifting Week3 Power Clean (from Blocks@(80%+Increasement)x1, then Dropset 2×2) (15min) Dropsets@(-22#) 5.5# increase if work sets <242# 4.5# increase if work sets <176# Clean (1-1-1-1  ) (15min) 95% – 99% – 101% – 103% out of 1RM C&J Metcon Metcon (Time) For time, 15-12-9 reps of Toe to bars WB shots 10ft/9ft 20/14# Thrusters 75/55…