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REST DAY

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!!!

Coaches Ed and Sam’s Team WODMOVE FOR QUALITY MONDAY