CrossFit – Fri, Dec 15 Back Squat (Weight) Warm-up to a set of SIX at an RPE of 7. Add 10-20 more lbs. to the bar & complete 5more sets of 6 reps. *rest 2min between sets Bradley (Time) 10 Rounds for time of: 100m Sprint 10 Pull-ups 100m Sprint 10 Burpees Rest 30 seconds
CrossFit – Thu, Dec 14 Snatch Complex (Weight) Every 2:00 for a total of 5 working sets:1 Snatch + 1 Hang Snatch + 1 Snatch Balance Warm-up Sets: 40% 50% 60% Working Set 1…etc. Find a maximum load for the day. Metcon (Time) For Time: Buy-In: 5 Wall Walks 21-15-9Cal RowHSPU Buy-Out: 5 Wall Walks
CrossFit – Wed, Dec 13 Barbell Complex (Weight) Every 2:00 for a total of 5 working sets:2 Hang Cleans + 1 Front Squat + 1 Jerk Warm-up Sets:40%50%60%Working Set 1…etc. Find a maximum load for the day. Metcon (AMRAP – Reps) 20 EMOM:4 DB Bench Press 2×50/356 V-Ups24 Double-Unders L1: Abmat SUL2: Alt. V-UpsL3: Deadbugs
CrossFit – Tue, Dec 12 Back Squat (Weight) Warm-up to a set of 3 at an RPE of 8.5 then Add 5-10 more lbs. to the bar & complete 9more sets of 3 reps. Rest 2:00 btwn. sets. Metcon (Time) For Time: 50′ Double DB Suitcase Lunge 50/3530 Pull-ups (Barbell PU or Ring Rows)50′ Double
CrossFit – Mon, Dec 11 Gymnastics (AMRAP – Reps) 10:00 Alternating EMOMOdd: Pike Position HS Hold Against WallEven: Max Effort Hollow Rocks Metcon (Time) 10 Rounds For Time:8 Deadlifts 135/956 T2B4 Burpees Over the Barbell Rest 1:1 L1: Kip swing to L-SitL2: Kip Swing to K2ChestL3: Hanging Knee Raises
