12.7.21 Workout of the Day

530 AM family

December Challenge
Run 1 mile or complete 100 sit-ups per day, before or after class. The goal is to keep you all engaged throughout this holiday month with simplistic movements that can be done anywhere, anytime.

Sweatshirts
Pre-Order signup sheet for sweatshirts is posted on the gym whiteboard. Order deadline is Wednesday, December 8th, 930 AM for pre-Christmas arrival. Any questions please see Amber.

Save the Date
CrossFit 843 Dress to Impress Christmas Party , December 18th at Poseidon. Sign up sheet will be posted the week prior to the party.

Barbell
Strength: Strict Press [10 minutes]
On the every 1:30
1x5 @ 50% of 1 RM
1x3 @ 60% of 1 RM
1x1 @ 70% of 1 RM
1 max sets at 75% of 1 RM

Conditioning: “Pushing Me Away”
5 RFT
400 m run
50 DUBS
15-12-9-6-3 dips

Interval
Conditioning
Team of 2 30 minute AMRAP
60 Double DB/ KB Deadlift 50/35’s)
60 single DB hang C&J (50/35)
60 Box Jumps (24/20)
40 Double DB/ KB Deadlift 50/35’s)
40 single DB hang C&J (50/35)
40 Box Jumps (24/20)
20 Double DB/ KB Deadlift 50/35’s)
20 single DB hang C&J (50/35)
20 Box Jumps (24/20)

-One works, one rests, after every round complete 600-400-200 m run together-

-Once the round of 20s are finished start back at the 60’s-