Deadlift - 3-3-3+

205//225//245//265 all 3x’s

—rest—

5 rounds for time of:
5 Deadlifts (175)
10 Pull Ups

8:41

As many rounds as possible, in 20 minutes:
10’ Handstand Walk
5 Burpees w/ hollow jump
10 GHD Back Ext
15 Crab-Spider-Crab

7 rounds + 10 HS shoulder taps.

New baseline time - 5:46 - purple band.

“Jack”

As many rounds as possible in 20 minutes of:
10 Push Press (65)
10 KB Swings (16)
10 Box Jumps (20”)

9 rounds

800m Run
30 KB Swings (16 kg)
30 Jumping Slam Ball (10#)
400m Run
15 KB Swings
15 Jumping Slam Ball
800m Run
30 KB Swings
30 Jumping Slam Ball

18:52

Upside down challenge going smoothly so far.  Hitting Crossfit Asheville.

Tuesday 12/21

Strength/Skill Work: Split squats 5×8 reps at a 3-2-1 tempo

WOD

In 10 minutes, complete as many reps as possible from ground to overhead.
You may use any technique (power snatch, clean & jerk, clean & push-press, etc.) you like to move the load.  Bar must be extended overhead with the knees and hips in full extension.

60#//61 TIMES CLEAN & JERK

Thursday 12/23

Strength/Skill Work Power clean: Spend 15 minutes working up to a heavy double.  If you reach your max before 15 minutes is up, go down ~20% and complete 2 reps every minute for the remaining amount of time. MAX WEIGHT 135#

WOD

Complete 60 seconds work, 30 seconds of rest as you rotate through each of the following stations for three rounds:

Tire Flips

Row

10m Line sprints

Rest

130 REPS.

2 Rounds of:
2 Minutes Max Burpees
30 Second Rest
2 Minutes Max Push Press (53#)
30 Second Rest
2 Minutes Max Box Jump (20)
30 Second Rest

Burpees - 47

Push Press - 23, 53#

Box Jumps - 63

10-9-8-7-6-5-4-3-2-1
Squat Snatch (55#)
Dead Hang Pull Ups (green band)
Pistols

24:41

Fran finals

8:01 with an improvement to 6:40

2x jumping pull ups/65#

“Chest to Bar Helen”

3 rounds for time of
400m Run
21 Kettlebell swings (16)
12 Chest-to-bar pull-ups (green and purple band)

14:13

Deadlift
Cycle 3
3-3-3
185/205/225#
——————————————

3 rounds for time of:
21 OH Walking Lunges (45 plate/25 plate)
12 Dips

6:38

AMRAP 20
2, 4, 6, 8, ……of:
Pull Ups
Push Ups
Sit Ups
Squats

Completed 14 rounds even.  Used green band for pull ups.

For time:
400m Run
5 Clean and Jerk (95)
500m Row
5 Clean and Jerk (95)
120 Double Unders (30 double unders/150 single unders)
5 Clean and Jerk (95)

17:14

3 attempts 1RM Weighted Pull-up

1 black band, DH, DH
————————————————————————

Dead Lift Ladder (145#)

11 rounds + 3

On a continuously running clock:
Do 1 Dead lift the first minute, 2 dead lifts the 2nd, 3 the 3rd, until you cannot make the number of reps in a minute

Double Fran

2x through for time:
21-15-9 rep rounds of:
Thrusters (65#)
Double jumping pull ups

First round 7:08
Total: 19:57