Wednesday 2015.12.09
5 x 3-4 Front Squat @33X1
2 minutes rest between sets.
Conditioning
3 rounds of:
2:00 Row for Max Calories
– rest 30 seconds –
0:30 Max Goblet Squats (53/35)
– rest 4 minutes –
Tuesday 2015.12.08
Strength
3 sets, not for time:
- 6-12 Strict Handstand Push Ups
- 3-6 Muscle Ups
- 15 Snap to Hollow
then, 3 x 10/10 Renegade Rows (alternating arms), rest 1 minute between sets.
Conditioning
Every minute on the minute for 10 minutes:
- 1 Deadlift (315/225)
- 10 Burpees Over the Bar
Monday 2015.12.07
Strength
Fitness: 4 x 3-5 Back Squat @20X1
Performance: Back Squat
5 x (75-80%)
4 x (80-85%)
3 x (85-90%)
5 x (80-85%)
4 x (85-90%)
2 x 3 x (90-95%)
Rest 2-3 minutes between sets.
Conditioning
30-20-10 of:
- Dumbbell Snatch, alternating (70/50)
- 100 Double Unders between each round
12 minute time cap.
Saturday 2015.12.05
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
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