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Wed20151230

CrossFit Crescent – CrossFit   Gymnastics Ring Muscle Up Skills and Progressions Metcon (No Measure) Muscle Up Complex 5 Rounds 1 Strict / 3 Strict

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Tue20151229

CrossFit Crescent – CrossFit   Weightlifting Metcon (No Measure) 6 Rounds 3 Drive (Jump) to split 3 Jerk balance 3 Split jerk Focus on technique

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Mon20151228

CrossFit Crescent – CrossFit   Metcon (Weight) EMOM 10 min 10 Banded KB Russian Swings Go as heavy as you can with the KB and

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Sun20151227

CrossFit Crescent – CrossFit   Strength Overhead Squat (3 RM) 12 min to find 3 RM WOD Metcon (Time) 50 Power Cleans 95/65 40 Back

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Wed20151223

CrossFit Crescent – CrossFit   Gymnastics Metcon (No Measure) Hand Stand Complex 5 Rounds : Every 90 sec Sport: Wall Walk Ascent – 3 Strict

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Tue20151222

CrossFit Crescent – CrossFit   Weightlifting Metcon (Weight) EMOM min 1- min 10 Muscle Snatch min 11- min 20 Snatch min 21- min 30 Snatch

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Mon20151221

CrossFit Crescent – CrossFit   WOD Metcon (AMRAP – Rounds and Reps) AMRAP 5min 5 Deadlift 185/115 10 Ball Slams 20/14 Rest 3:00 AMRAP 5min

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Sun20151220

CrossFit Crescent – CrossFit   Strength Overhead Squat (3 RM) 15 min to find 3 RM for today. Fitness WoD Metcon (Time) Buy in: Accumulate

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Sat20151219

CrossFit Crescent – CrossFit   WOD Metcon (Time) 12 Days of CrossFit 1 Snatch 135/95 2 MU / Ring Dips 3 Squat C&J 4 HSPU

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Thur20151217

CrossFit Crescent – CrossFit   WOD Metcon (AMRAP – Reps) Tabata: Wall Balls Rest 1 min Tabata: Sit-ups Rest 1 min Tabata: Push-ups Rest 1

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