Check out the December Newsletter if you didn’t see it in your email >HERE<. Lot’s of important info!
Weekly Schedule
– Thursday 12/10: Mobility with RJ moving to an all new time at 6:00pm!
– Saturday 12/12: EDCF Christmas Party at Goodfriend!
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Monday 12/7
A) E2MOM x 12 min (6 sets)
– 1 power clean + 2 split jerk @ 65-85%
*Pause 2-3 sec in receiving position of split jerk
B) EMOM x 5 min
– 5 push jerks (fluid and efficient)
C) For time (compare to 9/23):
– 30 cal row
– 30 burpee over the bar
– 30 hang power cleans (135/95)
Tuesday 12/8
A) E2MOM x 12 min (6 sets)
– 3 Back squat @ 80-85%
B) Gymnastics Cycle (week 2)
EMOM x 15 min
1: Handstand walk development (choose best option based on skill level)
- a) 40 ft handstand walk
- b) 3-4 handstand walk into wall
- c) 15-20 shoulder touches (facing away or towards the wall
2: 5-10 supinated pull-ups (doesn’t have to be UB)
3: 10-30 Double unders
C) 3 sets not for time:
– 15 reverse snow angels (0-5lb/band)
– 20 DB hip thrusts @ 20X1
Wednesday 12/9
A) Banded Deadlift
– 10 banded singles at 55%; R30S between each
*use green band
B) Deadlift
set 1 – 5 reps @ 65%
set 2 – 5 reps @ 75%
set 3 – 5 reps @ 86% (up 2% from 11/17)
Rest 2-3 minutes between sets
C) For time:
– 400 m run
– 40 RKB swings (heavy)
– 40 sit-ups
– 400 m run
– 30 RKB swings
– 30 sit-ups
– 400 m run
– 20 RKB swings
– 20 sit-ups
Thursday 12/10
A) EMOM x 15
1: Bench press x 2-3 @ 82-87% (2% more than last week)
2: 6-8 bent over BB row @ 20X0
3: rest
B) 10 min AMRAP
– Row 1,000/800m:
With remaining time, AMRAP:
– 40 Double-Unders
– 30 Wall Ball Shots (20/14 lbs)
– 20/15 HR push-ups
C) 3 rounds not for time:
– 6-8 DB/KB Bulgarian split squats @30X1 (heavier than last week)
– 10 dual DB bicep curls
Friday 12/11
A) E2MOM x 6 min (3 sets)
– (1 snatch grip push press + 1 overhead squat with pause at the bottom) x 2-3 reps
B) E2MOM x 12 min (6 sets)
– 1 snatch 2” below knee + 1 snatch
C) 7 min AMRAP:
– 7 overhead squats 95/65
– 7 box jumps – SD (24/20”)
– 7 T2B
Saturday 12/12
– 8am Masters CF
– 9am CrossFit
– 10am Barbell/Level 2