Back Squat (with pause at bottom)
3-3-3-3-3
3 second pause at bottom of each rep
For Time
21-15-9
Burpee Box Jumps (24/20")
Wall Ball (20/14 lbs)
Tuesday - 1/3/17
Monday - 1/2/17
Saturday - 12/31/16
Final Workouts of 2016
Open WOD #11.3 - 5 Minute AMRAP
Squat Clean (165/110 lbs)
Jerk (165/110 lbs)
Rest 10 Minutes
Open WOD #12.1 - 7 Minute AMRAP
Burpee to target 6" above max reach
Rest 10 Minutes
Open WOD #12.5/11.6 - 7 Minute AMRAP - Ascending Ladder
+3 Thrusters (100/65 lbs)
+3 Chest to Bar Pull-ups
Friday - 12/30/16
Thursday - 12/29/16
Wednesday - 12/28/16
Tuesday - 12/27/16
Monday - 12/26/16
Saturday - 12/24/16
Twelve Days of CrossFit Strongtown
Day 1 - Clean & Jerk (full squat)
Day 2 - Barbell Lunges
Day 3 - Hang Squat Clean
Day 4 - Lateral Bar Burpees
Day 5 - Chest to Bar Pull-ups
Day 6 - Box Jumps (24/20")
Day 7 - Kettlebell Swings (24/16 kg)
Day 8 - Wall Ball (20/14 lbs)
Day 9 - Deadlifts
Day 10 - Toes to Bar
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