Blog

REST DAYS ARE DESERVED

Sunday, December 15th, 2019

REST DAY

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 Squat
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

 Do You Want To Workout, but Need a Babysitter?

We have a potential opportunity to offer babysitting service Monday-Friday at 9:00 am for parents who need a babysitter in order to workout! We need to know if there is enough interest and who is interested in volunteering to babysit! Please sign up for interest at the Box!

COACH PAUL’S TEAM WODFS/BS then 2 RFT