CrossFit - Wed, Dec 7Warm Up Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)* 10 minutes with a PVC or Empty Barbell* Perform 3-5 reps at each movement-into-3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty...
CrossFit - Tue, Dec 6Warm Up 6:00 Amrap5 Front Squats (empty bar/slow and controlled)4 Broad Jumps5 Push Press (empty bar)Weightlifting Front Squat x 2 + Push Press x 1 + Push Jerk x1 (2 Front Squat + 1 Push Press + 1 Push Jerk - Work...
CrossFit - Mon, Dec 5Warm Up 2:00 Machine-into-3 sets1:00 Jump Rope5 Sit Ups + Knee Extension5 Inch Worms:Weightlifting Deadlift (7 x 5 All at a moderate weight)Metcon6 Sets (1 Set every 2:30)12x25' Shuttle Run15 GHD Sit Ups-Rest 5:00-6 Sets (1 Set every 2:30)60 Double Unders20 Push...
CrossFit - Sat, Dec 3Warm Up 10 min AMRAP30-sec row (easy)30-sec row (mod)30-sec row (hard)10-sec handstand hold5 Single Arm DB Press (each side)5 Negative Bench Press (Empty Bar)(3 sec down) 2. Workout PrepWith Partner3 sets 5/4 Calorie Ski (each)2 Strict Handstand Push Ups (each)3 Bench Press (each/build...
CrossFit - Fri, Dec 2Warm Up 4:00 Row (slow and stead)-into-2 sets:10 Alternating V-ups10 Hollow Rocks10 Kip Swings5 Hanging Knee RaisesWeightlifting Split Jerk (Work to 70 % then 10 x 1 EMOM )Metcon (Time)2 sets:50 Abmat Sit Ups50 Toes to Bar-rest 5 minutes between sets-Auxillary Work3...