Christmas Crippler Saturday December 17th! Information on heats to follow!
Yoga – Sunday January 8th at 9AM at Zen Family Yoga!
Check out the details at www.crossfitmahwah.com/events
 
Warm-up
Focus on Squat, Front Squat, Points of Performance
 
Weightlifting
Fitness: Front Squat (3×5 Add 10lbs from last session)
One weight at 3×5, DO NOT add weight each set
 
Wendler: Front Squat (Wendler Front Squat Deload 5-5-5 40%-50%-60%)
 
Do not rush these sets, work on High Elbows, Knees Over Toes, Chest Up.
 
Metcon
4 Rounds
(AMRAP – Rounds and Reps)
 
AMRAP 4 Min
5 Pull Ups
10 Push Ups
15 Squats
3 Cleans @ 165/105

Rest 2 Min

Metcon (AMRAP – Rounds and Reps)
AMRAP 4 Min
5 Pull Ups
10 Push Ups
15 Squats
3 Cleans @ 165/105

Rest 2 Min

Metcon (AMRAP – Rounds and Reps)
AMRAP 4 Min
5 Pull Ups
10 Push Ups
15 Squats
3 Cleans @ 165/105

Rest 2 Min

Metcon (AMRAP – Rounds and Reps)
AMRAP 4 Min
5 Pull Ups
10 Push Ups
15 Squats
3 Cleans @ 165/105

 

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