1-rep-max push press

2 rounds of: 
2 minutes of double-unders
Tabata pistols, alternating legs
2 minutes of box jumps (24 in.)
Rest 2 minutes

Score is total number of double-unders, pistols and box jumps. 

1-rep-max back squat

Helen
3 rounds for time: 
Run 400 meters
21 kettlebell swings (24/16 kg)
12 pull-ups

Rest Day

Max L pull-ups in 30 minutes

Each counted rep brings the toes over the bar ahead of the chin.

Hang squat clean 21-15-10-6-3-1 reps

Rest as needed between sets. Increase load after each set. 

Tabata pistols

Use the right leg for the first interval and left for the second. Alternate in this manner for all 8 intervals. Score is average of least reps of four left leg intervals and least reps of four right leg intervals.

For time:
80 squats
40 dumbbell swings (70 lb.)
20 pull-ups
64 squats
32 dumbbell swings (70 lb.)
16 pull-ups
50 squats
24 dumbbell swings (70 lb.)
12 pull-ups
32 squats
16 dumbbell swings (70 lb.)
8 pull-ups
16 squats
6 dumbbell swings (70 lb.)
4 pull-ups

Rest Day

Get ready to party! Join us at the CrossFit Santa Cruz holiday party at 5 p.m. today at Harbor Cafe! 

______________________

Max handstand push-ups in 5 minutes
Rest 2 minutes
Max pull-ups in 2 minutes
Rest 2 minutes
Max squats in 1 minute

Score is total handstand push-ups, pull-ups and squats. 

1-rep-max snatch

15 rounds for time:
10 pull-ups
10 push-ups
10 Squats
Run 100 meters

Row 10 km