CrossFit – Fri, Dec 12
Certus 100k Holiday Challenge goes until 1/1. All C2 Machines, running and walking count. BIKE METERS COUNT AS HALF METERS.Certus Xmas party Sat. 12/13 at 6pm. Location: at the gym. Theme: Winter Whiteout
RSVP here: Certus Christmas Party
RSVP here: Certus Christmas Party
Performance
Split Jerk (2 Dips + 1 Jerk every 2:00 x 4 Sets)
Fitness
Push Press (2 Dips + 1 Push Press every 2:00 x 4 Sets)
Coach’s Notes: Start around 80% of 1 RM and build to 9/10 RPE.
Performance & Fitness
“Partner Double DT” (Time)
10 Rounds for time:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
Men’s Rx: 155#
Women’s Rx: 105#
Coach’s Notes: This is Hero WOD 4/12. This is a spin on regular DT just double the reps and with a partner. You may switch at any point. 16:00 Cap.
Coach’s Notes: Start around 80% of 1 RM and build to 9/10 RPE.