Christmas Morning

“CFTV 12 Days of Christmas”

1- Wall Walk

 2- Deadlift at 185#

3- Med ball squat cleans (20/14) - Subbed cleans with home made 15# PVC bar

4- Wall ball shots (20/14) -  Subbed Jumping Squats w/ a total of 20#

5- Pull-ups - Subbed Dips

6- Ground to Overhead (45/35 # plate)

7- Sit-ups

8- Lat jumps over bar

9- Air squats

10- Push-ups

11- Box Jumps

12- Burpees

Follow the song...  On the first day of crossfit, the coach gave to me...  1 Wall Walk.  On the second day of crossfit the coach gave to me 2 Deadlifts and a Wall Walk...  You get the idea.

Final Time: 36:30

jp

Tuesday and Wednesday

Tues
5 rft or 25 min
20 each of...
Sit-ups
95# push press
Double unders (*3 for singles)
95# hanging power clean
DnD - rnds was 3+36
5 rnds was a killer... most likely in the hugh 30's
Wed at the hotel
3 rft
3 wall walks
6 burpees
9 kettlebell swings at 35
12 squats
15 sit-ups
Time 9:36
Did some dumb bell snatches for skill work afterwards ending at 40#
jp

Push Jerk

Push Jerk reps of 3-3-3-3-3

Started with the 45# bar, ended with 85#.  Coach wanted us to go to a full deep squat with each rep after the landing.  At the lighter weight I could stick the 45 at the bottom, but with 85, I was hitting about half way and having to lower for the rest.

Interesting movement.

Afterwards as many rounds as possible of wall crawls in five minutes.  I was about 15.  Start with feet on the wall with chest on the floor.  Walk the feet up the wall and hand into the wall.  Touch the chest to the wall in the handstand position.  Walk the hands back out and feet down the wall.  It is a long five minutes. :)

jp

Wall Crawl, Ball, Inclined Push-ups

Fighting a head cold.  Haven't been sleeping and feel like I need a nap here in the office already.

Dynamic Warm-up

Work Out

As many rounds in 20 mins of

- 3 Reps Wall Crawl (Start in Push-up position with feet on the wall.  'Walk' your feet up the wall until your chest touches the wall)

- 5 Reps Inclined Push-ups (Elevated feet and used parallets to get greater depth)

- 7 Wall Balls with 20# ball (squat down with medicine ball at chest and push/throw the ball to a mark 10' up on the wall, catch the ball as you enter the squat...  Repeat)

I was able to get 8 full rounds with the Wall Crawls, Push-ups and 1 Wall Ball of the 9th.

I was beat and had snot running down my face and sleeves...  Stupid head cold!

jp