Saturday 2015.12.05

Dec 4, 2015

Erika OH Lunge

0845 Weightlifting

1000 CrossFit

With a continuously running clock:

0:00 – 5:00 – 800m Run
5:00 – 10:00 – 70 Kettlebell Swings (53/35)
10:00 – 15:00 – 60 Wall Balls (20/14)
15:00 – 20:00 – 50 Burpees
20:00 – 25:00 – 400m Run
25:00 – 30:00 – 30 Strict Pull Ups
30:00 – 200m Sprint

Friday 2015.12.04

Dec 3, 2015

IMG_3809

Strength

Every 2 minutes 5 sets of:

Fitness: 2 Clean Deadlift* + Hang Clean

Performance: Halting Clean Pull** + Clean Pull + Clean

*Hit all positions for a proper clean

**2 second pause at top of knee

Conditioning

7 rounds for time of:

  • 6 Pull Ups
  • 6 Burpees
  • 12 Reverse Lunges with KB Farmer Carry (53/35)
  • 30 Double Unders

Wednesday 2015.12.02

Dec 1, 2015

Devin Front Squats

Strength

5 x 3-5 Front Squat @35X1

Conditioning

For time:

  • 200m Run
  • 20 Deadlifts (195/125)
  • 20 Burpees
  • 20 Power Cleans (145/105)
  • 20 Box Jump Overs (24″/20″)
  • 20 Barbell Overhead Reverse Lunges (95/65)
  • 200m Run

Start with one barbell and change weight between movements.