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
CrossFit – Fri, Dec 2 Jonesy and Robbins (Time) 6 RFT: 400m Run 6-5-4-3-2-1 Rope Climbs 30 Burpees To be completed with a weight vest: 20/14 This is a combination of two Hero WODs, "Jonesy" and "Robbins" L1: Double the reps of the rope climbs & do Tarzan Pulls.L2: Jumping K2E on the rope.
CrossFit – Thu, Dec 1 Metcon (Weight) Deadlift w/3 sec pause @ the knee:1×5@40% of Training Max1×5@50% of Training Max1×5@60% of Training Max Training Max=90% of 1 RM Metcon (AMRAP – Reps) Death by Devils Presses with a sandbag.(minute 1 – one devils press, minute 2 – two devils press, minute 3 – three devils
