Sunday, December 8th, 2019
Happy Birthday Suzy !
REST DAY
THIS WEEK AT A GLANCE
MONDAY
SWOD
FS/BS (session 3/4)
6 Rds alternating
3x FS
6x BS
Load: 66% of 3RM BS.
If you don’t konw your 3RM BS, use 56% of 1RM BS.
METCON
15′ AMRAP
100x DU
50x WB 20/14
30x DB Sn 50/35 (alternating)
15x Thruster 75/55
COOL DOWN
5-10 minute casual Bike, Row, Run
TUESDAY
GYMNASTICS CONDITIONING
On the 0:00 alternate between the following
2x HS Hold, :30 floating (attempt to be freestanding twice for :30)
5x Stict T2B
5:00-10:00 alternate between the following
3x Strict C2B Pull up
3x Strict HSPU
10:00-15:00
5x inch worm
5x pausing ring row (pause at top, hands to armpits)
METCON
3 RFT:
400M Run
10x PC 155/105
400M Run
10x PJ 155/105
Goal: PJ load you can do in 1-2 sets
Cap: 20′
WEDNESDAY
SWOD
TEMPO DL 5X3 @5-1-5-1
Start 40% 1RM
METCON
“Wait, what’s next?!”
For time:
25/20 Cal Row, 1x Rope Climb, 2x DL 315/225
400M Run, 2x Rope Climb, 4x DL
25/20 cal Bike, 3x Rope Climb, 6x DL
400M Run, 4x Rope Climb, 8x DL
30/21 Cal Row, 5x Rope Climb, 10x DL
Cap 20′
THURSDAY
OPEN GYM OR…
SWOD
Choose one:
5RM BP, or
10×2 Strict Press @ 90% 1RM
90″ rest between sets
CONDITIOINING
3-5 Giant Sets
6x Lat Single KB Box Step Ups (each)
3 reps 3 position PC (Pockets, Knee, Deck) (video shows reverse order and squat cleans)
14x FR Step Back Lunge (same BB less load)
100M single KB farmer carry (switch at 50M)
FRIDAY
SWOD
1RM OHS
METCON
“Nancy”
5 RFT:
400M Run
15x OHS 95/65
Comp to 5/7/19
20′ cap
CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY
PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!