December 2017

CrossFit For load: Thruster 3-2-2-1-1-1 (make consistent increases)   For time: 50-40-30-20-10 Double unders (unbroken)   For load: Push Press 8-5-5-3-3-3 (make consistent increases)   For time: 10-20-30-40-50 Double unders (unbroken)   For load: Front Squat 3-2-2-1-1-1 (make consistent increases) ________________________________   FitEssentials For load: Dumbbell Box Step-up 10-10-10 (each leg) *complete 10 bar body […]

7:00a CrossFit Competitor 2 7:30a Kettlebell 8:00a CrossFit Competitor 1 8:00a Weightlifting Competitor 10:30a CrossFit 10:30a Weightlifting _________________________   Weightlifting Snatch 75% 5×3   Clean + Jerk 75% 5(3+2)   Back Squat 80% 4×3

CrossFit AMRAP 3:00 15 Power Snatch 75/55 15 Over the box jumps 24/20 15 Push Press 75/55 15 Bar Facing Burpees 15 Sumo Deadlift High Pulls 75/55   (rest 3:00)   AMRAP 4:00 15 Power Snatch 75/55 15 Over the box jumps 24/20 15 Push Press 75/55 15 Bar Facing Burpees 15 Sumo Deadlift High

CrossFit Rest ________________________   Competitor 1&2 Rest ________________________   Sleds (6pm) 40yd Sled Push 225/180 400m Run 80yd Sled Push Shuttle 400m Run 120yd Sled Push Shuttle 400m Run 160yd Sled Push Shuttle 400m Run 200m Sled Push Shuttle ___________________________   FitEssentials (6pm) For load: -Superset- Close Grip Bench Press 10-8-6 Upright Row 8-8-8 (rest

CrossFit For load: Every 1:00 for 10:00 2 Power Clean + 2 Push Press (make consistent increases)   AMRAP 20:00 50 Double unders 40 Calories on the Rower 30 Steps Walking Lunge 20 Kettlebell Swings 53/35   __________________________   Competitor 1 5 rounds for load: 1 Clean Pull + 1 Clean + 1 Front Squat

CrossFit For load: Dumbbell Pullover 12-10-8-8-8 (make consistent increases)   For time: 400m Run 21 Bench Press 155/105 21 Pull-ups 400m Run 15 Bench Press 15 Pull-ups 400m Run 9 Bench Press 9 Pull-ups ____________________   Competitor 1 For load: Rebounding Push Press 9-7-5-3 (make consistent increases)   For total reps: Every 1:00 for 10:00

CrossFit For load: Front Squat 5-3-2-2-2 (make consistent increases)   With a partner for time: 10 Rope Climbs 50′ Seal Walk (each) 200m Farmers Walk 70/53 10 DBall Get-ups 150/80 50 Paralette Pass Throughs 200m Farmers Walk 10 Wall Walks 50′ Plate Push (each) 200m Farmers Walk _______________________________   FitEssentials 4 rounds for reps &

7:00a CrossFit Competitor 2 7:30a Kettlebell 8:00a CrossFit Competitor 1 8:00a Weightlifting Competitor 10:30a CrossFit 10:30a Weightlifting _______________________________   Weightlifting Snatch Test 1RM   Clean & Jerk Test 1RM

CrossFit For load: Push Press 5-3-2-2-2 (make consistent increases)   AMRAP 7:00 7 Thrusters 75/55 7 Toes to Bar 7 Sumo Deadlift High Pulls 75/55 __________________   Competitor 1 5 rounds build to 80% of 1RM 1 Snatch Pull + 1 Snatch + 1 Overhead Squat (make consistent increases)   For time: 10 Strict HSPU

CrossFit Rest _________________________   Competitor 1&2 Rest _________________________   Sleds With a partner: 5 x 20yd Sled Push Shuttle 315/270 400m Recovery Jog 4 x 40yd Sled Push Shuttle 270/225 400m Recover Jog 3 x 60yd Sled Push Shuttle 225/180 400m Recovery Jog 2 x 80yd Sled Push Shuttle 180/135 (alternate shuttles with partner) ___________________________