Monday 12/3
A) E2MOM – back squat
Set 1: 5@60%
Set 2: [email protected]%
Set 3-5: 3@75%
Set 6-8: [email protected]%
B) Every 5 minutes x 3-4 sets:
– 500/400m run
– 20 wallballs (20/14)
– 10 strict pull-ups
*Same pace on row with UB wallballs. Use scaling progression on pull-ups so that first set is only broken at max one time.
Tuesday 12/4
A) Every 60 sec x 10 sets:
– 1 hang power cleans
*Build from 60-85+% with no misses. Work on consistent footwork.
B) 4 rounds for time:
– 400m run
– 8 power cleans (135/95)
– 40 double unders
*RX+ use 155/105.
Wednesday 12/5
A) EMOM x 6-8 sets
1: 12/9 cal row
2: 12 tough walking lunges
3: 12 push press (95/65)
4: 12 burpees
5: rest
RX+ up row to 15/12 cal and BB weight to 115/75.
B) 3 sets for quality:
– 20 banded tricep push-downs
– 20 banded seated rows
– 10 DB reverse laterals
Thursday 12/6
A) Every 90 seconds x 8 sets:
– 2 hang power snatch
B) Every 3 minutes x 4-6 sets:
– 200m run
– 6 hang power snatches (95/65)
– 4-8 toes to bar
Friday 12/7
A) Every 4 minutes x 4 sets:
– 8 deadlifts @ 65%
– 8 bench press @ 65%
B) 3 sets:
– 6/side rear foot elevated split squats (heavier than last week)
– 10 seated DB overhead press
– 8 weighted pull-ups (sub 4 negative pull-ups)
C) 3 sets:
– 1 lap contralateral KB carry
– 8-12 hanging medball hamstring curls
– 10 BB bicep curls
Saturday 12/8
8am Masters
9am CrossFit
10am Intro To CrossFit / Open Gym
Sunday 12/9
8am Endurance
10-12pm Open Gym