PERFORMANCE DEC 3-7

MONDAY DEC 3RD

Hang Power Snatch + 2 Snatch

●1-1-1-1-1

CHOSE BETWEEN A OR B

A is for strength building, B is for engine building.

A)Snatch Pull

●3-3-3

B)Row

●5 x 400 meters

Notes: Rest 2 min between efforts

For Time:

●100 DB Snatch (70/50)

Goal: Sub 10 min

Notes: Alternate Arms each rep (or every 10 reps if you use the 2 pood KB)

TUESDAY DEC 4TH

Front Squat

●4 x 8

For Time:

●21 OHS (135/95)
●5 Rope Climb
●15 OHS
●3 Rope Climb
●9 OHS
●1 Rope Climb

Goal: Sub 10 min

Sled Drag (135/95)

20 min for distance ( yes you will get dizzy turning around on the turf l

WEDNESDAY DEC 5th

21-15-9

●Burpee Pull Up
●Power Clean (225/185)

Goal: Sub 12 min

5 min

●Double KB Front Rack Hold (70’s/53’s)

Notes: At the top of each min do 4 front rack stationary lunges

THURSDAY DEC 6th

EMOM 12 min

●Min 1: 25′ Handstand Walk or Practice
●Min 2: 5 Ring Muscle Up
●Min 3: 20/17 Cal Bike

HD Paddle

●3 x 20

Hold top of Hip Extension

●3 x :40 sec

Crossover Symmetry (iron scap program)

FRIDAY DEC 7TH

Tempo Clean + Jerk

●1-1-1-1-1

Notes: :4 sec pull from floor to position 1

Split Stance Press

●2 x 15

3 Rounds

●10 Hang Power Clean (205/145)
●10 Push Jerk (205/145)

Goal: Sub 12 min

By |2018-12-03T21:16:18+00:00December 3rd, 2018|crossfit, Fitness, Uncategorized, Weights|