12.14.20 Workout of the Day

CF-843 Sweatshirts
Our annual CrossFit 843 hoodies will be ordered on Wednesday December16th at noon. All sweatshirts will arrive before Christmas. Please sign up on our Members-Only Facebook if interested or see Martin with name & size. Thank you all for you support & Merry Christmas!

December Challenge
In effort to keep everyone engaged & to hold you all accountable during this holiday season, our December Challenge is to go an “extra mile everyday.” Whether that be running, walking, rowing, skiing, etc. Before or after class, at the gym or at home, just get it done & have some fun with this.

Sign-ins
Please continue to sign in as this helps us coaches prep for class. Let’s all make it a 5-day excuse-free week of training.

Barbell
Stamina Squats
On the minute x 12(6 rounds)
Min 1: 3 front squats
Min 2: 6 back squats
Single barbell, loaded throughout at 63% of our 1RM Front Squat..
Week 3 of 5 of this squat progression.. Compared to last week, we are reducing reps , while increasing total load.

Conditioning: “All That” For time
15 Power Snatch, 15 OHS
12 Power Snatch, 12 OHS
9 Power Snatch, 9 OHS
400 m run
9 Power Snatch, 9 OHS
12 Power Snatch, 12 OHS
15 Power Snatch, 15 OHS
Barbell 75/55

Interval
For Time:
1000 m run
80 AbMat Sit-ups
60 Reverse Lunges
40 Burpees
60 Reverse Lunges
80 AbMat Sit-ups
1000 m run