CrossFit – Mon, Dec 18 Metcon (Time) Gymastic Prep 10 Rounds1 Strict Pull-up + 1 Kipping Pull-up + 1 T2B + 1 BMU Rest 1:1 Time Cap 20:00 Metcon (Time) For Time: 1,000m Row50 Target Burpees30 DB Box Step-Ups 2×50/35, 24/20″50 Target Burpees1,000m Row
CrossFit – Sat, Dec 16
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
