FS/BS then 2 RFT

Monday, December 16th, 2019

Work Out of the Day

SKILL/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)

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!

Saturday, December 21st
8:00am Open Gym and NO Yoga
9:00am Coach Paul’s Team WOD

Tuesday, December 24th (Christmas Eve)
Morning class schedule as usual: 6,7,8,9am
Legends class schedule as usual: 8, 9, 10, 11am
Box closes at noon for the holiday.

Wednesday, December 15th (Christmas)
Closed, Enjoy time with family and friends! Merry Christmas!

Thursday, December 26th (Day after Christmas)
Normal class schedule.

Saturday, December 28th
8:00am Open Gym and NO Yoga
9:00am Coach Ed and Sam’s BRING A FRIEND Team WOD

Tuesday, December 31st (New Year’s Eve)
Morning class schedule as usual: 6,7,8,9am
Legends class schedule as usual: 8, 9, 10, 11am
Box closes at noon for the holiday.

Wednesday, January 1st (New Year’s Day)
Closed, Enjoy time with family and friends! HAPPY NEW YEAR!

Thursday, January 2nd (Day after New Year’s Day)
Normal class schedule.