Dec 3 2012 - MTM CrossFit

7901 N Cleveland Ave, North Canton OH 44720
 | [email protected]
 | (330) 620-5128

Dec 3 2012

Dec 3 2012

Make December count. Make a commitment and be consistent. December Beginner’s classes start today at 7AM or 6:30PM.

The 2013 CrossFit Games Open starts March 6th, 13 Weeks away. Open Gym today: 4:30PM, 7:30PM

For this weekends Team Competition. We’re going to be finalizing teams this week. If you have a team set up, put it on the board, if you don’t put your name on the board and we’ll put together teams on Wednesday.

Everyone on the team MUST be able to perform the first 3 moves on the list. From there the more that can do them the better, at least 1 team member MUST be able to do them.

Snatch (max)
Thruster (95/65)
Pull Ups
KBS (55/35)
Double Unders
Muscle Ups
Front Squats (155/105)
Burpee Box Overs (24/20)
Ground to Overhead (155/105)

Clean & Jerk (max)
Thruster (75/45)
Push Ups
Air Squats
Pull Ups
KBS (55/35)
Double Unders (3x Singles Sub)
Front Squats (115/75)
Burpee Box Overs (24/20)
Ground to Overhead (115/75)

Back Squat
1×5 (80%)
1×3 (90%)
1×2 (95%)
1×2 (100%)

5 Rounds
25′ OH Walking Lunge (45/25)
10 Hand Release Push Ups (Toes on Plate)

Open Gym
Snatch 5×3 – Same Weight – PERFECT FORM

Front Squat – 3RM
Split Press – 3×5

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