Monday, December 5th
Strength/Skill:
EMOTM for 6 Minutes of:
Clean and Jerk x 3
Metcon:
Revenge of the Sith aka Outlier CF Fitness Re-Test
EMOTM til failure
1: 1 CJ 115/75
2: 2 Box Jump overs 24/20
3: 3 CJ 115/75
4: 4 Box jump overs
etc…
when you fail, cut numbers in half and go until last person finishes
Tuesday, December 6th
Strength/Skill:
CrossFit Total Re-Test
1 Rep Max Back Squat
1 Rep Max Strict Press
1 Rep Max Deadlift
* You get 3 attempts at each lift
Wednesday, December 7th
Strength/Skill:
Snatch 1 Rep Max
Metcon:
“Helen”
3 Rounds for time of:
400 Meter Run
21 American Kettlebell Swings (53/35)
12 Pull Ups
Thursday, December 8th
Metcon:
“Filthy Fifty”
For time:
50 Box jump (24″”)
50 Jumping Pull Ups
50 Kettlebell Swings (53/35)
Walking Lunge (50 steps)
50 Knees to Elbows
50 Push press (45/33)
50 Back Extensions
50 Wall Balls (20/14)
50 Burpees
50 Doubleunders
Friday, December 9th
Strength/Skill:
Overhead Squats 5×3 with 2 count pause
Metcon:
For time:
100 Dumbbell Hang Squat Cleans (45/25)
Every time you stop complete 5 prison burpees…
Saturday, December 10th
0800 & 1030 – CrossFit Class
0900 – Barbell Proficiency Class – Snatch
1130 – Free Introductory to CrossFit
Sunday, December 11th
0900 – Community Class
1000 – Monster Mash/Open Gym
21-15-9 reps for time of:
GHD Sit-ups
Ring Dips
Overhead Squats 115/80
3 Rounds for time of:
50 Double-unders
25 Kettlebell Swings 53/35
5 Power Cleans 225/155
5 Rounds for time of:
15 Wallball Shots 20/14
10 Burpees
5 Ring Muscle-ups
*Rest 5 minutes between workouts