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Thursday December 22

"Filthy 50"

50 reps of ea movement
Box Jumps 24/20
Jumping Pull Ups
KBS 1 pood across
Walking Lunges
K2E
Push Press 54/35
Hips Xt
Wallballs 20/14 @ 10'
Burpees
II Unders

FX
"Dirty 30"
30 reps of ea movement 

Wednesday December 21st

WOD

BB Strength
EMOMx17
Min 1-5 1 Power Snatch + 1 OHS + 1 Snatch Balance (light)
Min 6-10 1 Pause Snatch + 1 Snatch Balance (moderate/heavy(
11-17 1 Snatch Heavy as possible

Finisher
EMOMx10
Every minute complete
1 Pull Up
1 C2B Pull Up
1 Bar MU

FX
Work technique on BB focusing on common faults

EMOMx10
1 Ring Row transition into Ring Dip + 1 Progression MU

Monday December

WOD

BB/Strength
Deadlift climbing in load
10-7-5-7-10
60%,70%, 80%, 70%,60%
20-25:00 time cap

Conditioning
Interval  work
1.3:00 to complete 2 rounds before time expire
25 Unders
10 OHS 115/85

Rest 1:00

2. 3:00 to complete 2 rnds
50 II Unders
10 OHS  135/95

rest 1:00

3. 3:00 to get thru 2 rnds
75 II's
10 OHS

rest 1:00

3:00 to complete 2 rnds
100 II'S
MAX REPS OHS @ 135 95/65

SCORE IS MAX REPS AT HIGHEST LOAD COMPLETED.  

Sunday December 18th

Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.

He is survived by his sister, Charo; and parents, Alfonso and Mirella.

WOD

Artie

Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters 95/65 lb.

SAturday December 17th

WOD

For TIme
2 person teams
100 Russian KBS 2/1.5
100 Air Squats
during 100's complete 8 total rope climbs
75 S2OH 115/85
75 GS Box Jumps 30/24
during 75's complete 6 total rope climbs
50 American KB Swings 2/1.5
50 Burpees
during 50's complete 4 total rope climbs
25 HSPU
*25 each 1 Arm Alnernating KB Swings 2/1.5
during 25's complete 2 total rope climbs

Sometime during the set the rope climbs must be completed. A1 works on reps while A2 works on rope climbs vice versa etc until climbs are complete then finish remaining reps. The reps are split between the 2 athletes with exception of 1 Arm Swings.

Thursday December 15th

2 Rounds alternating minutes

1:00 Max Reps C&J 95/65
1:00 Rest
1:00 Max Reps C&J 135/95
1:00 Rest
1:00 Max Reps C&J 155/105
1:00 Rest
1:00 Max Reps C&J 185/125
3:00 Rest
Repeat

Score as
Lee
14/10 or 24@95
11/8 or 19@135
8/6 or 14@155
5/3 or 8@185

Finisher
4 Rounds not for time
20 strokes on rower for cal
match reps TTB

example
20 strokes I pull 22 calories. I then do 22 TTB