Sunday, December 1, 2019
REST DAY
THIS WEEK AT A GLANCE
MONDAY
1. For Quality
30 x wall walks
*priority is hollow body and positioning
2. 20 min EMOM-4 Rds
15 x GHD situps
5 x BMU
15 x HR pushup
15/12 cal row
15 x BB GM
For quality, not score
TUESDAY
1. 3 Position PSN
7 x 1
2. “Running Randy”
5 rounds
400m run
15 x PSN (75/55)
WEDNESDAY
1. 6 Rounds alternate (BS/FS) *Session 2/4
3 x FS @ 63% of 3RM or 1RM
6 x BS @ 54% of 3RM or 1RM
2. 12′ AMRAP
3 rounds Macho Man* (135/95)
15 x T2B
*Macho Man = 3 x PC, 3 x FS, 3 x PJ
THURSDAY
Open Gym or…
1. PR
10 x 2 @ 90% of 1RM
-rest 90 seconds between sets-
2. 3 Rounds NFT
6 x lateral box step up (ea. side)
:20 hollow hold (supine)
7 x DB floor press
7 x DB Bent Over Row
FRIDAY
1. 3 Rounds Every 3:00
Bike 30/24 cal bike
Row 30/24 cal bike
Run 600m
ME BBJO 30/24 in 1:30
2. Accessory work (time permitting)
200 x AM situps
*10 x pushups every 50 reps
NEWS & UPDATES
If you are out shopping today, swing by Four Leaf CrossFit and watch our CrossFit Kids compete with Coach Nic in the winter WODerland!!!
