Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups
For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.
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“Michael“
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
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Please come join us for the MM CrossFit Family Holiday Party on Saturday 12/3 at 6:30pm. We will have plenty of food, drinks, and lots of good times. See the board in the gym or talk to your coaches for additional details. See you there!!!
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6 Rounds for time of:
6 Back Squats 135/95
8 Med Ball Cleans 20/14
10 Jumping Lunges
50 Single Unders
Happy Friday!!!!
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Snatch Balance 1-1-1-1-1-1-1 Reps
The snatch balance will improve form on your snatch, You should be able to do more weight with the Snatch Balance vs. the strict Snatch. Focus on dropping under the bar and a balanced bar position at the top.
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Three rounds for time of:
Run 800 meters
Rest 2 minutes
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Thrusters 1-1-1-1-1-1-1- reps
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For time of:
20 Pull-ups
30 Box jumps 24/20
30 Push-ups
30 Deadlifts 135/95
30 Push-ups
30 Box jumps 24/20
20 Pull-ups
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21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball “2-fer-1s”, 20 pound ball
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For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms
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