Workout of the Day

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Beyond the Whiteboard: Beginner ‎/ Experienced
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Our favorite reads from the week, so far:
Full Schedule for the 2018 CrossFit Games Season Released
Red Meat Halves Risk Of Depression
Prehistoric Women Had Stronger Arms Than Modern Athletes
The Big Washington Food Fight
“Weightlifting On The Rise”, written by member Dan K.

Sunday-Tuesday 171210-12 - Beginner

Sunday 12/10 and Monday 12/11
Strength
Tempo Back Squat 5×3 (Tempo: 32X1)

Compare to 12/5/17.

Conditioning
3 rounds for times of:
8 Burpees
16 Ab-mat Sit ups (Rx+ V-ups)
8 Goblet Squats (24/16)
16 Walking Lunges
Rest 2 minutes

Tuesday 12/12
Strength
Power Clean + Push Jerk 5x(3+3), increasing

Conditioning
“Grace”
For time:
30 Clean and Jerks (135/95)

Time Cap: 8 minutes

Click here for a preview of Thursday’s Beginner classes:

Sunday-Tuesday 171210-12 - Experienced

Sunday 12/10 and Monday 12/11
Strength
Clean Grip Deadlifts 6-5-4-4 reps, rest 2-3 minutes

Compare to 12/5/17.

Conditioning
10 minute AMRAP:
21 Deadlifts (135/95)
15 Burpees over the Bar
9 Shoulder to Overhead (135/95)

Tuesday 12/12
Strength
Hang Squat Cleans 6-5-4-4, increasing

Conditioning
10-1 reps (Descending Ladder) for time of:
Hang Power Cleans (135/95)
Box Jumps with step down (24/20)

Click here for a preview of Thursday’s Experienced classes:

This Week's Specialty Classes

CFE
Sunday 12/10 and Wednesday 12/13
Team Conditioning
This workout is three rounds, rotating between stations for 36 minutes (including rest). Score for teams of three is the total repetitions completed.

Station 1
3 minute AMRAP:
8 Push ups
16 Air Squats

Rest 1 minute

Station 2
3 minute AMRAP:
16 American Kettlebell Swings (24/16)
32 Double Unders

Rest 1 minute

Station 3
3 minute AMRAP:
8 Chest to Bar Pull ups (Rx+ 4 Muscle Ups)
16/13 Calorie Row

Rest 1 minute

Functional Strength
6 rounds for times of:
300/250 m Row Sprint
Immediately into….
Reverse Sled Drag (135/90)

Note: Score is best time out of six rounds.

OlyWOD
Wednesday 12/13
Snatch Deadlift + Snatch Pull + Snatch
5x(1+1+1)

If time allows: extra Snatch Singles

Front Squat
5×5

Sunday 12/17
Clean + Jerk
10x(1+1)

Back Squat
4×4

Barbell 12/10 through 12/21

Cycle 20 Week 8
Weekly Quota:

75 minutes of Cardio
100 Back Extensions
100 Hanging Knee Raises (NOT toes-2-bar)
75/Leg Short Step Lunges (with or without weight)
Overhead Walks (Barbell, KB, or DB; uni- or bilateral)
60 Ring Rows
60 High Box Jumps

Sunday 12/10
Power Clean + Squat Jerk
5×2
Clean Pull – parallettes
5×5 90%

Monday 12/11
Power Snatch + Snatch Push Press + Snatch Balance
3x(2+2+2)
Snatch
3×3 70%, 3×2 75%, 3×2 80%
Snatch High Pull – parallettes
5×3 80%

Tuesday 12/12
Power Clean + Squat Jerk
3×3
Power Clean + Jerk
5x(2+1) 70%
Back Squat – tempo 5051
10×3 – start at 60% of Clean; add slowly/set

Wednesday 12/1
Power Snatch – parallette
5×4 50-60%
Snatch Pull
5×3 90%
Snatch Balance
5×5

Thursday 12/14
Clean + Jerk
3x(2+1) 70-75-80%, 3x(1+2) 70-75-80%
Clean Pull – parallettes
10×3 85%
Bench Press
5×5

Cycle 20 Week 9
Weekly Quota:

75 minutes of Cardio
100 Back Extensions
100 Hanging Knee Raises (NOT toes-2-bar)
75/Leg Short Step Lunges (with or without weight)
Overhead Walks (Barbell, KB, or DB; uni- or bilateral)
60 Ring Rows
60 High Box Jumps

Sunday 12/17
Snatch – 3 second negative, tap and go
3×3 70%
Snatch
2×2 75%, 2×2 80%, 2×1 85%
Snatch Balance
5×5

Monday 12/18
Power Clean + Squat Jerk
3×2
Deadlift + Clean + Jerk
4x(100%/3 + 75%/1+1)
Back Squat – tempo 5051
5×3 80-85%

Tuesday 12/19
Power Snatch + Snatch Push Press
3x(3+3)
High Pull + Snatch
3x(1+1) 60-70%
Snatch
7×1 75-85%
Snatch Balance
5×5

Wednesday 12/20
Power Clean + Squat Jerk
5×2
Clean + Jerk
7x(1+1) 75-85%
Back Squat – tempo 5051
5×3 80-85%

Thursday 12/21
Power Snatch – parallette
5×4 50-60%
Snatch Pull – parallette
5×5 90%
Bench Press
5×5