Weekly Update: 12/23 - 12/29

12/23
Tabata
8 Rounds
20 Seconds Max Jumping Lunge
10 Seconds Rest 
20 Seconds Max Dumbbell Shoulder Press - Floor @ 25% max in each hand
10 Seconds Rest
20 Seconds Max Land Mines Twist @ 25% Max Snatch
10 Seconds Rest

12/24
Christmas Eve
Open until Noon
Coffland
Dead Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m Run
30 Pushups

Men’s: 6:00 Mack K.
Women’s: 17:56 Nicole R.

12/25
Christmas Day: Closed 
Rest Day
If you really need to workout 
Max Burpees in 20 minutes

12/26
1 Rep Max
Find your max Clean and Jerk 
at least 7 reps must be over 90%
Compare to 1/11/18

then

Find your 2 Min max Russian Twist (25% of max Snatch)

12/27
CrossFit Open 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
50 / 35-lb. dumbbells

Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a

Compare to 3/2/18

12/28
Descending
100’- 200’- 300’- 400’ - 500’
Prowler Push At 50% Max Back Squat
25 - 20 - 15 - 10 - 5
Floor Wiper (touch each plat for 1 rep)

12/29
"Wittman"
Seven rounds for time of:
1.5 / 1 pood Kettlebell Swing, 15 reps
95 / 65 pound Power Clean, 15 reps
15 Broad Jumps, 24" / 20” box

(a Montana Hero)