Tuesday
Main – CrossFit
Bench Press (5 x 5)
New set every 2:00
Improve on last performance but by no more than 10 lbs
Accessory
50 Band pull aparts
Clean Push Up Tabata Mash-up (AMRAP – Reps)
16 Intervals
: 20 …
Monday
Main – CrossFit
Back Squat (5 x 3)
New set every 2:00
Work up to a heavy set of 3
Try to improve over 11/4 performance but by no more than 10lbs
()
Romanian Deadlift (3 x 7)
New set …
Sunday
Main – CrossFit
Metcon (AMRAP – Reps)
5 Rounds
:15 Deadlift 275/185
:45 Rest
:15 Thruster 115/75
:45 Rest
:15 Burpee
:45 Rest
Score total reps
…
Saturday
Main – CrossFit
Tabata This! (5 Rounds for reps)
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Tabata score is the least number of reps performed …
Friday
Main – CrossFit
Hyperfit warm-up (long) (No Measure)
4 Rounds
:15 Low jump (onto 45lbs plate)
:15 Push-up
:15 Ab mat sit-up
:15 Alternating lunge
Then
30 Air squat w/ bands
20 Roll overs
30 Overhead pvc squats with bands…
Thursday
Main – CrossFit
Pull-up/ Dips 5’s (No Measure)
5- pull-ups (normal)
5- dips
5- chin ups (double underhand grip)
5- dips
5- pull-ups (wide)
5- dips
5- pull-ups (narrow)
5- dips
5- pull-ups (switch L)
5- dips
5- pull-ups (switch …
Wednesday
Main – CrossFit
Metcon (Time)
For Time
50 Ab mat sit-ups
40 Kettlebell swings 53/35
30 Front rack lunges 45/35
40 Ab mat sit-ups
30 Kettlebell swings
20 Front rack lunges
30 Ab mat sit-ups
20 Kettlebell swings
10 Front …
Tuesday
Main – CrossFit
Shoulder Press (5 x 3)
New set every 2:00
Double Kettlebell Bent Over Row (3 x 7)
New set every 2:00
score heaviest single kettlebell weight
Metcon (Time)
As many rounds as possible in 12 minutes
12 …
Monday
Main – CrossFit
Front Squat (5 x 5)
Work up to a heavy set of 5
New set every 2:00
Accessory
3 x 15 Banded Goodmornings
Metcon (Time)
For Time
75 Wallball
15 Power snatch 135/85
Extra Credit
100 Double …
Sunday
Main – CrossFit
Metcon (AMRAP – Rounds and Reps)
As many rounds as possible in 15 Minutes
7- Deadlifts 185/115
9 – Burpees
11- Toe to bar
1000m Row (Time)
Max Effort 1000m Row
Kate lonsinger Hot for the holidays …
