Monday December 16th, 2013

CoreFit:

3 sets of:
A1. Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
A2. Turkish Get-Ups x 2 reps each arm
Rest 60 seconds
A3. Push-Ups x Max Reps @ 2011
Rest 60 seconds

+

Complete as many rounds and reps as possible in 6 minutes of:
Push Press x 10 reps
Burpees x 10 reps
Box Jumps- step down x 10 reps

CrossFit or anyone competing in the Mistletoe Mayhem:

A.
Power Clean & Jerk --build to 90% of 1RM.  Technically perfect.

+

15,12,9 @ 100% effort

Power Clean 115# / 75#

Burpees

rest exactly 10 minutes

15,12,9 @ 100% effort
Power Clean 115#/75#

Burpees

DO NOT PACE FIRST EFFORT!


PTS:  - 2013 CrossFit open participant and average athlete   2:36, 4:12 in Feb 2013
Mike McGoldrick - 2013 Crossfit Games athlete   2:10, 3:22  in Dec 2013




Mistletoe Mayhem workout # 2.  To be completed 10-15 minutes after workout 1.

23 minutes AMRAP
10 Clean and Jerk 135#/85#
Row 1200m/ 1000m

Score will be total reps.  Each 100m rowed will be worth 1 rep.  22 reps are available per round for the men and 20 per round for the women.