No video this week :(.
Weekly Schedule
- Thursday 12/17 – Mobility with RJ @ 6:00pm
- Saturday 12/18 – Level 2/Barbell @ 10:00am. Need extra help on the olympic lifts? Come in this (and every) Saturday at 10am.
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Monday 12/14
A) Every 90 sec x 12 min (8 sets)
– 1 power clean + 1 push press + 1 split jerk @ 60-80%
*pause 2-3 sec in split jerk receiving position before recovering
B) EMOM x 5 min
– 5 push jerks (fluid and efficient)
*Heavier overall than last week
C) 12-9-6 reps for time:
– heavy power cleans (185/125, 135/95, 95/65)
– 400 m run
*Use no more than
Tuesday 12/15
A) EMOM x 15 min
1 front squat @ 83-88%
B) Gymnastics Cycle (week 3)
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)
- d) 2-3 wall walks
2: 4-8 strict chest to ring pull-ups
3: 10-30 Double unders
C) 3 sets not for time:
– 15 reverse snow angels (0-5lb/band)
– BB hip thrusts @ 20X1 AMRAP in 60 sec (135/95)
*Upper back on ground for these hip thrusts.
Wednesday 12/16
A) Banded Deadlift
– 10 banded singles at 60%; R30S between each
*use green band, 5% heavier than last week
B) Deadlift
set 1 – 5 reps @ 65%
set 2 – 5 reps @ 75%
set 3 – 3-5 reps @ 88% (up 2% from 12/9)
Rest 2-3 minutes between sets
C) Every 6 min x 3-4 sets @ 80-90%
– 500/400m row
– 12 T2B
– 10 alternating DB snatches (50-70/20-45)
– 8 burpee over the box jumps (24/20”)
Thursday 12/17
A) E2MOM x 16 min
– Bench Press
*Set 1 – 5 reps @ 60%
*Set 2 – 3 reps @ 70%
*Set 3 – 1 rep @ 80%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 1 rep @ 90%+
*Set 8 – 1 rep @ 90%+
B) 15 min AMRAP:
– 5 strict pull-ups
– 10 perfect push-ups
– 15 Russian KB swings (heavy)
Friday 12/18
A) E2MOM x 6 min (3 sets)
– hang squat clean + squat clean @ 60, 65, and 70%
+
E2MOM x 12 min (6 sets)
– squat clean
2 @ 75%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 90+%
1 @ 90+% (build up to today’s heavy)
B) For time:
– 400 m run
– 40 wallballs
– 80 double unders
– 400 m run
– 30 wallballs
– 60 double unders
– 400 m run
– 20 wallballs
– 40 double unders
Saturday 12/19
8am – Masters
9am – CrossFit
10am – Level 2/Barbell
11am – Free Intro to CrossFit