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
CrossFit – Sat, Dec 9 Saturday Community WOD Metcon (AMRAP – Rounds and Reps) 8 Min Amrap: 12 Wall ball shots@20/14 200M Hill Sprint 12 Pull-ups rest 2 Min 8 Min Amrap: 12 Cals 12 Clean & Jerks@135/95 rest 2Mins 3 Min Amrap: 10 Hand Release Push ups 10 V-ups RX+ 6 Bar MU’s (in
CrossFit – Fri, Dec 8 The Kabul 13 (Time) For Time:20 Deadlifts 75/55 23 Hang Power Cleans 75/55 31 Front Squats 75/55 23 Push Presses 75/55 22 Box Jump Overs 24/20″ 20 Butterfly Sit-Ups 20 Reverse Step Lunges 20 Pull-Ups 23 Goblet Squats 53/35 25 American Kettlebell Swings 53/35 22 Power Snatches 75/55 20 Overhead
CrossFit – Thu, Dec 7 Back Squat (Weight) Warm-up to a set of four at an RPE of 8. Add 5-10 more lbs. to the bar & complete 7more sets of 4 reps. Rest 2:00 between sets Metcon (AMRAP – Reps) Against a 4:00 clock, complete as many repsas possible of: 1 DB Burpee Deadlift
