CrossFit – Thu, Dec 8 EMOM Action (Weight) Alternating EMOM for 10:00: A) 5 C&J (power or squat) @40%of 1 RM B) 20 Split Jumps Metcon (Time) 3 RFT:20 Thrusters 115/7520 C2B Pull-ups20 GHD Sit-ups L1: Chin-over-bar PU/Parallel GHD SUL2: Strict Banded C2B/Hollow V-UpsL3: Horizontal Ring Rows or BarbellPU/Abmat SU
CrossFit – Wed, Dec 7 Deadlift (AMRAP – Reps) Deadlift:7×5 @ 65% of NEW TM1×5+ @ 65% of NEW TM Rest 75 seconds btwn sets. New Training Max = Add 5lbsforevery rep over 10 performed fromweek #3’s ME set @75%. *record total reps in Wodify and weight in comments Metcon (Time) For Time: 21-18-15-12-9-6-3 Cal
CrossFit – Tue, Dec 6 Metcon (Weight) Alternating EMOM for 10:00 A) 5 Snatches (power or squat) @40% of 1 RM B) 8 Burpee Box Jumps (full hip extension attop of the box) *record snatch weight in Wodify Metcon Every 2:00 in a descending order: 200m Hillsprint10 KBS 10 In & Outs… 9 KBS 9
CrossFit – Mon, Dec 5 Metcon (Weight) Back Squat:7×5 @65% of NEW TM1×5+ @65% of NEW TM Rest 75 seconds btwn sets. New Training Max= Add 5 lbs. forevery rep over 10 performed fromweek #3’s ME set @75%. Record what your new training maxis because this is the weight we willbe working off of for
CrossFit – Sat, Dec 3 Saturday Community WOD! Open to the public! (AMRAP – Reps) Saturday Gone Bad! 5 Rounds of: 1:00 Cal Row/Bike/Ski 1:00 Wall Ball Shots 1:00 Situps/Toes 2 Bar/GHD 1:00 Box Jump Overs 24/20 1:00 Rest *record total reps
