Better Sam

CrossFit Level 2

Metcon: ‘It’s The Final Countdown’

For Time —
2016m Row
5-4-3-2-1 Reps:
Deadlift, 115/85#
Burpee-Over-Bar
Thrusters, 115/85#
Chest-To-Bar Pull-Up
Hang Power Clean, 115/85#
Burpee-Over-Bar
Front Squat, 115/85#

20:01.

The 12 Days of CrossFitmas
1 Hill Sprint 1:00 Plank Hold, alternating between forearm and side planks as necessary
2 Hollow Rocks
3 Air Squats
4 V-Ups
5 Push-Ups
6 Lunges
7 Sit-Ups
8 1-Legged Good Mornings, alternating
9 Burpees
10 Leg Circles
11 Bench Dips
12 Bicycle Crunches

30:25. 

Vacation WOD at CrossFit Hammersmith

Warm Up / Skill
Kipping TTB Practice
3 sets of 6-8

WOD

AMRAP in 16 Minutes:
3 Man makers 15/10
6 DB Push Press 15/10
12 Burpee on to plate

6+10.

Solo Gym Workout

Warm-Up
30 calorie Assault Bike

Snatch Test
For Time:
100 KB Snatches, 16kg
4:40

Cool Down
30 calorie Assault Bike

Assault Bike Sprints
Max Calories in 1:00
22. Weak legs!

The Volkswagen
21-15-9 Reps For Time
Bench Press, Bodyweight 105#
Pull-Ups Ring Rows
15:32.

@Home

Warm-Up
Thoracic CARs
Hip CARs

“Buns & Abs Of Steel”
5 Rounds For Time:
10 Russian Kettlebell Swings, 24kg
1 Strict TTB
15 Russian Kettlebell Swings
2 Strict TTB
25 Russian Kettlebell Swings
3 Strict TTB
31:50.

@Home

Gymnastics

AMRAP in 20 Minutes:
2 False Grip 8s Eccentric Ring Pull-Ups
3 Protracted Push-Ups to bench

Tabata Forearm Plank Hold

Hip PT
Doorframe Push-Pull

“Buns & Arms Of Steel”
5 Rounds For Time:
10 Russian Kettlebell Swings, 20kg
1 Strict Dip
15 Russian Kettlebell Swings
2 Strict Dip
25 Russian Kettlebell Swings
3 Strict Dip
?? 30 or so.

Hip PT
Doorframe Push-Pull
Hamstring Push-Pull
Adductor Push-Pull

CrossFit Level 2
Heroes & Sheroes: ‘Kalsu’
Gimp Version
For Time:
100 Thrusters, 135/95#
100 Deadlifts, 115#
25 Strict Press, 45#
*Perform 5 Burpees Every Minute on the Minute*

14:44. Holy shoulders.

“Buns & Lats Of Steel”
5 Rounds For Time:
10 Russian Kettlebell Swings, 20kg
1 Ring Row
15 Russian Kettlebell Swings
2 Ring Rows
25 Russian Kettlebell Swings
3 Ring Rows
?? Sub 30 I think.
Death by Noelle.