12/10/18- Monday Training

A.)

Back Squat- 6 sets of 5 Reps ascending in weight

B.)

3 Rounds for Time

30 Wall Balls (20/14)

30 Toes to Bar

(scale workout to knee ups or AB Mat Sit Ups if you cannot string at least 3 together at a time)

12/7/18- Friday Training

A.)

10 min EMOM

1 Power Snatch + 2 OH Squats AHAP (you can add weight during the EMOM)

B.)

4 Rounds for Time

20 Wall Balls (20/14)

10 Pull Ups

400 Meter Run

20 Min Time Cap!

C.)

3 Rounds

20 V Ups

20 Mountain Climbers each Leg

12/8/18- Thursday Training

A.)

Partner Workout

For Time/ Reps

2000 Meter Row

(1 partner Rows while other does Max rep AB Mat Sit Ups. Partners alternate as needed. Score is time/total sit ups)

B.)

Class ROMWOD!!!

12/5/18- Wednesday Training

A.)

Deadlift- 6 sets of 3 Reps Ascending in weight

B.)

3 Rounds for Time

20 Deadlifts (185/115)

30 Push Ups

400 Meter Run

(if you are new to Crossfit scale workout to 1/2 the Reps each Round- runs stay the same!)

C.)

5 Rounds

30 sec Gymnastic Crunches

30 sec rest

12/4/18- Tuesday Training

A.)

Behind the Neck Strict Press- 6 sets of 8 reps Ascending in weight- superset with 6 sets of 10 Front Raise with a plate

B.)

For Time

500 Meter Row Buy in then

4 Rounds

10 Hang Power Clean (135/95)

10 STOH (135/95)

30 Double Unders or 90 Singles

500 Meter Row Cash Out

C.)

3 Rounds

20 GHD Sit Ups

20 Mountain Climbers each Leg

12/3/18- Monday Training

A.) Back Squat- 6 sets of 5 reps with a 4 count descent

B.)

4 Rounds for Time

10 Dual DB Cleans (50/30)

10 Dual DB FR Walking Lunge Steps (50/30)

10 Toes to Bar

c.)

5 Rounds

30 sec Max Med Ball Russian Twist

30 Sec Rest