Thursday Jan 5

 

Part A: 15 min EMOM of: 1 bar muscle up, 4 alt. pistol

Part B: 50 ft. sled push for max weight.

AP: 3×10-15 GHD sit ups

Wednesday Jan 4

 

Part A: 6x 3 Dead Stop Rack Front Squat. Every 2 mins

Part B: For Time: 50 push press @95/65, 50 front rack Alt. lunges @95/65, 50 burpees over the bar.

AP: 3×10 BB bicep curl

Tuesday Jan 3

 

 

Part A: 10 mins of Muscle up progression/ practice.

Part B: “McGhee”. 30 min AMRAP of 5 DL @ 275/185, 13 push ups, 9 box jumps at 24/20

AP: 3×15 banded triceps ext.

Monday Jan 2

 

Part A: 5 sets of 1 DL + 1 Clean Pull + 1 Clean + 1 jerk . Every 2 mins

Part B: 9-15-21 of: power clean @135/95 & TTB

AP: 3x 10 bar wipers

 

Friday Dec 30

 

Part A: OTM for 12 mins. Even-8 Heavy KBS. ODD- 5 HSPU

Part B: 15 min amrap of: 1 Sq. Clean @ 185/105, 20 ab-mat sit ups, 50 ft sled push @90/45, 15 push ups.

AP: 3x 1 min Plank, 1 min rest

 

Thursday Dec 29

Part A: 5×10 Strict Press

Part B: 30-20-10 of; Cal Row and Alt. pistol Squat. Buy out with 50 TTB

AP: 3x 10 strict hand knee raise

 

Barbell Club Notice!

ohs

Amber is back again this Thursday at 645 to Guest coach the barbell club! Great feedback lastweek on the hour session. If you missed out, here is your next chance to take your barbell work to the next level.  See you there!

Next CrossFit Side Throwdown!

It’s Back! Another CrossFit Side Throwdown. Save the date. Saturday Feb 18th.

3 Wods in 3 Hours

14 spots for each Div. (RX Male, RX Female, Amateur Male, Amateur Female)

Amateur 9am-12pm. RX 1pm-4pm

$10 for members. $15 for non-members

To sign up, please e-mail coachpolsky@thecrossfitside.com

Wednesday Dec 28

Part A: 6×3 Front Squat with 2 sec pause in the bottom. Every 3 mins

Part B: 6 min Amrap of 5 DL @225/155 and 5 Box jump @30/24. Then 3 min rest. Then 6 min Amrap of 5 power cleans @135/ 95 and 5 burpees over the bar.

AP: 3×15 back ext.

Tuesday Dec 27

Part A: 10×2 Power Snatch. Every 1:30.
Part B: Buy in 100 DUs then 7 rds of 5 OHS at 95/65 and 5 pull ups. Buy out 100 DUs.
AP: 3×15 GHD sit ups