REST DAY

Sunday, December 1, 2019

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

If you are out shopping today, swing by Four Leaf CrossFit and watch our CrossFit Kids compete with Coach Nic in the winter WODerland!!!

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