12-12-11
For Load: “CrossFit Total” Back Squat, 1 RM Shoulder Press, 1 RM Deadlift, 1 RM Post weight to BTWB
12-9-11
Complete the following: Skill Work: Handstand holds/Hollow positioning WOD: Every minute on the minute for 10 minutes 12 Kettlebell swings For the remainder of the minute, perform a L-Sit/hold on rings, paralettes or V-holds. Stability Work: 4 rounds of: 50 …
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12-8-11
Complete the following for time: 1000 m Row 50 Pull-ups 100 Push-ups 150 Squats 800 m Run Partition the pull ups, push ups and squats as needed.
12-7-11
Complete 5 Rounds of the Following: 5 Deadlifts 5 Hang Cleans 5 Push Press Increase the load each round. Rest as necessary between rounds.
12-6-11
For Load/Technique: Back Squat 5-5-5-5-5 Rest. Then… 25 Unbroken Back Squats at a weight of your choosing.
12-2-11
Complete 3 rounds of the following: 45 secs Sledgehammer Strikes 15 secs Rest 45 secs Tire Flips 15 secs Rest 45 secs Jumping Split Lunges 15 secs Rest 45 secs Lateral Burpees 75 secs Rest
12-1-11
10 rounds of: 3 Deadlifts 70% of Max Every minute on the minute for 10 minutes Rest 5 mins. Then… Conduct a 12 minute AMRAP of your “GOAT(s)”. For example, if two weaknesses I want to work on are Pistols …
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