CrossFit – Wed, Dec 6 Bench Press (Weight) 6×6 @ RPE 7 Rest 2:00 between sets Metcon (Time) For Time: 800m Run5 Wall Walks50 Hollow-Rocks5 Wall Walks——–600m Run4 Wall Walks40 Hollow-Rocks4 Wall Walks——–400m Run3 Wall Walks30 Hollow Rocks3 Wall Walks——–200m Run2 Wall Walks20 Hollow Rocks2 Wall Walks——–100m Run1 Wall Walk10 Hollow Rocks1 Wall Walk *L1:
CrossFit – Tue, Dec 5 Metcon (Weight) Warm-up: Minute 1: 5 Snatches at 40% of 1RMMinute 2: 5 Snatches at 50% of 1 RMMinute 3: 5 Snatches at 60% of 1 RMMinute 4: 5 Snatches at 70% of 1 RMthen:Minute 5: 3 Cleans at the weight aboveMinute 6: Add 5-10 lbs. to the bar &
CrossFit – Mon, Dec 4 Back Squat (Weight) Warm-up to a set of five at an RPE of 7.5 Add 5-10 more lbs to the bar & complete 6more sets of 5 reps. Rest 2:00 between sets Metcon (AMRAP – Rounds and Reps) 12 AMRAP:50 Double-unders10 DB Snatches 50/355 Strict HSPU RX+: Crossovers; Forward-facing strict
CrossFit – Sat, Dec 2 Saturday Community Wod Teams of two (AMRAP – Rounds and Reps) 18min AMRAP: 12 Synchro KB swings@53/36 50ft Over Head KB walking lunges R-arm 24 Calorie Row 50ft Over Head KB walking lunges L-arm 12 Synchro burpees Kettle bell swings and Lunges are done together. Row is split equally.
CrossFit – Fri, Dec 1 Metcon (Weight) 1×6 @ RPE 7 Add 5-10 lbs. more to the bar & then perform, 5×6 reps Rest 2:00 b/t sets Rahoi (AMRAP – Rounds and Reps) AMRAP in 12 minutes 12 Box Jumps (24/20 in) 6 Thrusters (95/65 lb) 6 Bar Facing Burpees In honor of U.S. FBI
