Friday

L.o.C.

amrap 15
3 dumbbell press
5 swings
7 pressups

Farewell.

Today we bid farewell to one of our athletes, Kunnali, who is leaving us to travel through India on sabbatical and teach in orphanages over there. She will be sorely missed.

Parting wod
7 one armed kettlebell swings per side
9 pressups
11 squats
run 280
amrap 20 minutes.

Be careful mate, see you next year.

Pc + B

Power clean
3,3,3,3,3.

5 power cleans
10 burpees (or wallball) amrap 12

200, 15,15,20.

Lift of choice, generally not your choice, lifting designed to work on weakness in a technique or area which needs attantion or is trailing behind.

Run 200
15 kb swing
15 situps
amrap 20.

5,7,9, 300,20

5 ring dip
7 squat clean
9 box jump
run 300
amrap 20.

Friday

Split snatch tech and lifts

metcon
5 muscle snatch
10 burpees
run 50m
amrap 9 minutes.

Camp Pendleton

Camp Pendleton
15 swings
15 pressups
run 400
amrap 20

Nicole variant.

Bench
5 of 3

Nicole variant
Max reps kettlebell swings, when the kb is put down, run 400m, amrap 20 mins

Train your weakness.

Skillset day.

We have movements we like and movements that are "less popular", movements that are technical, require greater endeavour, greater flexibility and often just practice.

Wods included:
Full cleans and ring dips 21/15/ 9 aka "Elizabeth"

5 cleans, 5 pullups, run 100 amrap 12.
3 hspu, 5 cleans run 100 amrap 12.
5 muscle ups, 5 push jerk amrap 12.

Revision week day 2.

Sumo deadlift hi-pull
3,3,3,3,3.

5 medicine ball cleans
10 pressups
run 100m
amrap 10.

Hail to the Chief

"The Chief"
3 power cleans
6 pressups
9 squats
amrap these movements for 3 minutes, rest 1 minute, five rounds.

Couplet

Establish 75% of one rep max back squat

5 back squat
run 100m
amrap 10.
Jo (just back from representing at Hybrid athletics) got 11 rounds at her own bodyweight.

10's

hi rep dead for twenty-see previous post.
10 pullups
10 pressups
10 situps
10 squats
100m
amrap for 20 or scaled accordingly.

5,7,9 for 12

5 sumo deadlift hi pulls
7 burpees
9 box jumps
amrap 12 minutes

Another of our guys got his muscle up today-congratulations to Jamie.

There's been much discussion at the box on our goals for the next three months and the rest of the year. What we want to achieve, whether it's greater skill at the olympic lifts, faster benchmark wods, muscle ups and consecutive muscle ups, cleaner diets, better nutrition knowledge or simply double unders.
These are all things we need to think about-goals are important, as is having the right attitude and belief that these goals are very achievable.

Thanks to everybody for their hard work and dedication to what we do and their belief in CrossFit, especially thanking those who moved with us from CrossFit West Sussex to CrossFit Hove, your loyalty and support is very much appreciated.

Merry Christmas
Much Love
Miles and Christine
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