CrossFit CRUSH WODs for Dec 15,2017 http://crossfitcrush.net/index.asp?page=results&pageid=1&startdate=20171215 Daily Workouts for Dec 15,2017 en-us Fri, 15 Dec 2017 00:00:00 MST Fri, 15 Dec 2017 22:26:03 MST CrossFit CRUSH WODs for Dec 15,2017 http://crossfitcrush.net/index.asp?page=results&pageid=1&startdate=20171215 Software for Crossfit Gyms, Results, Workouts, History, Statistics and Athlete Comments http://crossfitcrush.net/images/htg_logo_rss.gif 39 31 Norway Spruce tree Fri,Dec 15,2017 http://crossfitcrush.net/index.asp?page=results&pageid=1&startdate=20171215 http://crossfitcrush.net/index.asp?page=results&pageid=1&startdate=20171215 Fri, 15 Dec 2017 00:00:00 MST Warm up - trainer's choice<br /><br />I hear ya - you don't want to squat anymore. So we'll switch it up tomorrow. No squats.<br /><br />Have half the class do the strength first and the other half do the metcon first<br /><br />Strength<br />6x6 back squat @70%<br />Hopefully this feels light and you can perform these quickly. Thinking about speed during the squat.<br /><br />Strength (20 min cap) pt2<br />Find you max set of 5 bench press - take at least 5 sets to find that max set of 5. I know some will max out quickly, if so, do extra sets at that max weight.<br /><br />WOD (20min cap)<br />5 rounds<br />20 med ball cleans (30/20)<br />20 alternating KB snatch (55/35)<br />20 sit ups<br />20 burpees<br />20 slam balls (20/12)<br /><br />Note your max weight in comments