12.3.19 Workout of the Day

Save the Date

Christmas Party @ Poseidon Dec. 14
Buffalo Run @ Palmetto Bluff Dec. 15

Box Brief
-December Committed Club is here. Please continue to sign in prior to class. Athletes who check in 20 plus times this month will be raffled off for a free month.

-Hoodie and Long Sleeve T shirt Pre order sheets are on gym whiteboard. Orders will be placed Monday, December 9th at noon.

CrossFit

Power Clean Complex
On the 2:00 x 5 Sets:
1 "3-Pause" Power Clean
1 Power Clean

1st Pause (2 Seconds): Just Below Knee Level
2nd Pause (2 Seconds): Jumping Position (Pockets)
3rd Pause (2 Seconds): Catch Position

Conditioning
"Snack Bar"
3 Rounds:
400 Meter Run
10 Power Cleans (155/105)
500/400 Meter Row
10 Push Jerks (155/105)

ICT

Conditioning
30 minute Team of 2 AMRAP
400 m jog - together-
30 Airquats
20 KBS (53/35)
10 Calorie Echo Bike

Midline
3 Sets:
20 Mountain Climbers
:30 second hollow hold