Wednesday 2015.12.02

Dec 1, 2015

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.

Tuesday 2015.12.01

Nov 30, 2015

Lauren completing a push jerk

Strength

Build to a heavy split jerk

Conditioning

10 minutes, as many rounds as possible:

• 4 Power Snatch (135/95)
• 6 Clean and Jerk (135/95)
• 24 Double Unders

Monday 2015.11.30

Nov 29, 2015

Strength

Fitness: 4 x 3-5 Back Squat @ 30X1

Performance: 4 x 4-5 Back Squat @ 65-70%

Rest 2-3 minutes between sets

Conditioning

With a continuously running clock:

0:00 – 10:00:

Complete “Fran”; 21-15-9 of:

• Thrusters (95/65)
• Pull Ups

10:00 – 25:00

Run 1 Mile

In time remaining: find 1RM Power Clean

Note time/weight for each component.

Saturday 2015.11.28

Nov 27, 2015

Holiday schedule: 10:00 class only on Saturday (no weightlifting). Regular schedule resumes Sunday.

1000 CrossFit

Teams of 2, one person working at a time:

With a continuously running clock, complete as many reps as possible of:

0:00 – 4:00 Rope Climbs
4:00 – 8:00 Thrusters (95/65)
8:00 – 12:00 50m Relays
12:00 – 16:00 Power Clean & Jerk (95/65)

Friday 2015.11.27

Nov 26, 2015

Holiday Schedule Reminder:

• We will have one class at 11:30 on Friday (11/27)
• One class at 10:00 on Saturday (11/28, no weightlifting class).
• Regular schedule resumes on Sunday, November 29th.

Strength

4 sets (not for time) of:

• 50m Sled Drag (heavy)
• 2 Legless Rope Climbs*

Rest 2-4 min *Subs – 2 Standard RC, 6 Rope Lowers

Conditioning

3 sets (not for time) of:

• 12-15 Bent Over Barbell Row
• 20 Alternating Dumbbell Curls
• 12-15 Skull Crushers