Monday, December 16th, 2019
Work Out of the Day
RX+
Silverback Primer
3 Sets For Quality:
8 Suitcase DL (Each) 12 DBL KB Front Rack Step-ups (6 Each)
Aim is to better last week.
Back Squat Waves (Week #2)
Set1:6Reps@72%
Set2:4Reps@78%
Set3:2Reps@84%
Rest 3 Minutes
Set4:6Reps@78%
Set5:4Reps@84%
Set 6: 2 Reps @ 90%
Rest 3 Minutes
Set7:6Reps@84%
Set8:4Reps@90%
Set9:2Reps@96%
Tempo Overhead Squat
5 Sets of 1
T empo:
7 Secs Down
7 Secs Pause in Bottom 7 Seconds Stand
Build to a moderate.
Conditioning
“Power Move”
AMRAP 10:
6 PSN (95/65/55)
9 OHS (95/65/55)
12 BJ (24″/20″)
THIS WEEK AT A GLANCE
MONDAY
SWOD
FS/BS (session 4/4)
6 Rounds alternating
3x FS
6x BS
Load: 69% of 3RM BS
If you don’t know your 3RM BS, use 59% of 1RM BS
METCON
15′ AMRAP
50x WB 20/14
400m Medball run 20/14
30x T2B
20x DB Sn 70/50 (alternating)
TUESDAY
SWOD
Gymnastic Practice
0:00-5:00
Handstand walk 15 feet or handstand hold :30 seconds
Kettle bell halo x 10 each way
5:00-10:00
6x Butterfly/kipping C2B pull up
6x Push up
10:00-15:00
25x DU
:30 Second plank
METCON
20′ AMRAP
100m Run
1x BBJO 30/24
100m Run
2x BBJO 30/24
100m Run
3x BBJO 30/24
…continue to increase by 1x BBJO after each 100m run
WEDNESDAY
SWOD
1RM HPC
METCON
“Nasty Girls”
3 Rounds for time:
50x Squats
7x Ring muscle ups
10x HPC 135/95
Cap= 20 minutes
THURSDAY
OPEN GYM OR…
Snatch Drills
7 Sets:
1x Tempo snatch pull
*Tempo is 5 seconds to pockets then aggressive jump and shrug
7 Sets:
1x Tempo OHS
*Tempo is 5 second descent, 2 second pause in active bottom
Gymnastics EMOM x 16Min (4Rounds)
Min 1– 10x Burpee
Min 2– 10x *Pullup
Min 3– 15/12 Cal Row
Min 4– 10x **HSPU
*Pullup goal- 10x Challenging reps: butterfly C2B, kipping C2B, butterfly pull ups or kipping pull ups
**HSPU goal- 10x Challenging reps: strict, kipping deficit, kipping HSPU
FRIDAY
SWOD
10RM Push press
METCON
“Little Dipper”
21-15-9
PJ 135/95
Lateral Burpee over bar (B.O.B.)
Cap=15 minutes
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!
NEWS & UPDATES
UPCOMING & IMPORTANT DATES AND EVENTS
THE NEXT BRING A FRIEND WOD IS DECEMBER 28TH!
Help your friends and family learn the benefits of CrossFit – bring them!