FOXTROT | Block 3 | Week 12 (FINAL WEEK)

Announcements

DECEMBER Events:

• Christmas Holiday Schedule:

Friday, Dec 22: 0600 CF, 0830 CF, 0930-1200 OG, 1200 CF

Saturday, Dec 23: 0800 OG, 0900 CF

Monday, Dec 25: Christmas Day (No scheduled classes)

Tuesday, Dec 26: 0830 OG, 0930 CF (Community WOD)

Wednesday, Dec 27: Normal schedule (Benchmarks begin)

• Sneakers 4 Good:

Shoe recycling drive.

Bring your used sneakers to the lobby this month and we will ship them off to be recycled!

Dec 01-Dec. 31

https://sneakers4good.com

• LED-slinger Shirts:

Pre-order live through Friday Dec 22.

Sign-up sheet in lobby

• MOA WOD:

“Hammer’n Hank”

Saturday, January 6th, 0900

Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson

Blue Ridge CrossFit – CrossFit

Warm-up

Instructional

Final week of “FOXTROT” cycle

“Benchmark Week” will commence Dec 27-30th

“GOLF” Cycle begins January 01

Strength

(12m)

Close Grip Bench Press (3×8/65%)

Close Grip Bench Press (1xME/50%)

Unbroken (Compare to week 11)

Weightlifting

COMPLEX:

(5×1/Climbing) (E75s)

Hang Snatch + Snatch

COMPLEX (Weight)

HS + S
Record heaviest complex

(Athlete can choose hang position on Hang Snatch “Mid” or “High” & Power or Squat)

Metcon

Metcon (AMRAP – Reps)

(6m)

COMPLEX:

ME 1RKS + 1AKS + 1FS 24/16kg

*EMOM: 5 Burpee Pullup 6″
Rx+: 32/20kg