Thursday
Announcements
JOLLY JINGLE JOG this FRIDAY 12/23
- Meet at the bathrooms across from the Daiquiri Deck in downtown Veniceat 7:30am.
- We will walk/jog down Venice Ave to the beach, do a short, body weight workout, then head back up Venice Ave to where we met.
- Come wearing your HOLIDAY GEAR! Hats, shirts, lights, socks, whatever you have that says HAPPY HOLIDAYS!
- Breakfast afterwards!
ALL ARE WELCOME
CrossFit Megalodon – CrossFit
Warm-up
10 bike cals
8 snatch grip deadlifts
6 back rack shoulder to overhead with a snatch grip
-into-
10 bike cals
8 hang muscle snatches
6 Barbell back squats
-into-
10 bike cals
8 hang power snatches
6 overhead squats
Weightlifting
METCON (Time)
21-15-9
Snatch (75/55) RX+(105/75)
Bike Calories
(Score is Time)
Snatch (7 x 3 )
Every 90 seconds building in weight slightly past the working weight for the wod
Successories (Weight)
4×10 Snatch Grip Deadlifts
* Rest 30-60 sec b/t sets
(Score is Weight)
Cool down/Mobility
1:00 childs pose
1:00 pigeon per side
Option 2 (Distance)
Bike Erg
3 RDS
0:45 @ 165 watts
0:45 @ 247 watts, 275 watts, 302 watts
*Rest as needed between rounds
then
6 RDS
3:00 @ 294 watts
*Rest 1:30 between rounds
Ariana (Time)
3 RDS
10 Deadlift (225/155)
21 Wall Balls (20/14)
20 Cal Row
14 OHS (135/95)
19 T2B
We first found this workout posted on Instagram by @steezy_b of CrossFit 90 @crossfit_90 (San Fernando, CA, USA) who said: “My niece, Ariana, was diagnosed with ALL (Acute Lymphoblastic Leukemia) when she was 19 months old on 10/21/2014. Today [12/22/2016] everyone at CrossFit 90 helped me celebrate her last day of chemotherapy! After over 2 years of battling cancer, Ariana has become a hero at the tender age of 3. She is the true embodiment of bravery and triumph. And we are blessed to celebrate her today!”
