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!