CrossFit – Mon, Dec 30

CrossFit Timoro – CrossFit

New Year’s Schedule

There will only be a 10AM class on New Year’s Eve (Tuesday, December 31st). No classes on New Year’s Day (Wednesday, January 1st).

Metcon (4 Rounds for reps)

4 x AMRAP 4:

3 Hang Power Cleans (135/95#)

6 Shoulder To Overhead

9 Lateral Burpees Over the Bar

12 Pull-Ups

-REST 2:00 Between Rounds
INTENDED STIMULUS

2+ rounds per AMRAP.

Unbroken hang power cleans and shoulder-to-overheads.

Pull-ups in 1-2 sets.

Enough rest to push each AMRAP, but not to fully recover.

Start each AMRAP back at the hang power cleans.

Retest from 12/30/23

Masters 55+ (4 Rounds for reps)

4 x AMRAP 4:

3 Hang Power Cleans (95/65#)

6 Shoulder to Overhead

9 Lateral Burpees Over the Bar

12 Pull-ups

– Rest 2:00 between rounds.