*Announcement* Great job everyone on the CrossFit Total this past week, we saw some huge PR’s after this last cycle! These next two weeks are focused on transitioning our bodies from 1 Rep Maxes to more conditioning. We begin our CrossFit Open Prep cycle after these transition weeks so be ready!
Monday 18 December
Strength
EMOM for 7 min:
1 Power Clean + 3 Push Jerk
MetCon
“That’s so Fetch”
Complete the following for time:
Buy-In – 800m Run
2 Rounds of:
20 cal Row
20 Push Jerks 115/75
then
Cash-Out – 800m Run
Barbell
6 Sets of:
Clean Pull + Power Clean + Clean @ 70-80%
5 Sets of:
Clean Deadlift with 2 sec pause mid thigh & 5 sec lowering x 2 @ 85%
3 Sets of:
Russian Twists x 20/20
Tuesday 19 December
Strength
5 Sets of:
Front Squat x 2 @ 80% @ 32X1
MetCon
“Is Butter a Carb?”
Complete the following reps of each movement for time:
21-15-9
Front Squat 155/105
Toes-to-Bar
Box Jump Overs 24/20
Barbell
6 Sets of:
3-Position Snatch @ 70-75%
3 Sets of:
Behind-the-Neck Snatch-Grip Push Press with 2 sec hold at top x 5 @ 85%
3 Sets of:
Back Extension Hold x 1 min (scale accordingly)
Wednesday 20 December
Strength
3 Rounds of:
10 cal Bike
7-10 Chin Ups
20 sec L-sit Hang (Accumulated if necessary)
Mobility
Front Rack Mobility
MetCon
3 Rounds of:
500m Row
7 Hang Power Cleans 135/95
12 Ball Slams 40/30
2 Rope Climbs
Barbell
3 Sets of:
Windmills with 1 sec pause at end-range x 5/5
7 Sets of:
Snatch Balance 2 sec pause at bottom x 2 @ 60-75%
3 Sets of:
Bulgarian Split Squats x 8/8
Thursday 21 December
Strength
EMOM for 7 min:
Deadlift x 2 @ build to 75%
MetCon
“Whatever I’m Getting Cheese Fries”
AMRAP in 3 min:
20 cal Bike/Row
7 Deadlifts 245/165
7 Ring Dips
Max Reps of Double Unders
-Rest 1 min-
*Repeat for a total of 4 Rounds
Barbell
6 Sets of:
3 Hang Cleans then 1 Jerk @ Build to a heavy set
3 Sets of:
Front Squat x 2 @ 80-85% @ 32X1
3 Sets of:
V-Ups x 20
Friday 22 December
Strength
5 Sets of:
Overhead Squats x 2 @ 32X1
Build over the 5 sets
MetCon
“CFC Conditioning Test”
EMOM until failure of:
1 Thruster 95/65
2 Burpees
3 Thrusters 95/65
4 Burpees…..