Friday, December 6th

CrossFit

AMRAP 1-Minute
Max Rep Power Snatch @60%
Rest 3:00
AMRAP 90-seconds
Max Rep Power Snatch @70%
Rest 3:00
AMRAP 2-Minutes
Max Rep Power Snatch @80%

5 Rounds:
2 min to complete
30s Front Squat Hold (95/65#)
15 Toes 2 Bar

HIIT

Interval Madness

1)
:30 Froggers
:30 ME Burpees

2)
:30 Plank Knee Tap
:30 ME Mountain Climbers

3)
:30 Jumping Jacks
:30 ME Star Jumps

4)
:30 Bench Back Extension
:30 ME Bench Hop-overs

5)
:30 Jog
:30 ME Sprint

6)
:30 Sit-ups
:30 ME Reverse Burpees

7)
:30 Box Step-ups
:30 ME Stairs

Thursday, December 5th

CrossFit

For Time
3 Rounds
18/15 Calorie Row
12 DB Front Rack Walking Lunge (50/35#)
5 Bar Muscle-Ups

Rest 5:00

3 Rounds
18/15 Calorie Row
12 DB Front Rack Walking Lunge (50/35#)
5 Bar Muscle-Ups
*12 min cap/half (excluding rest)

HIIT

2 Rounds
:45 work/:15 rest

1)
KB Suitcase Carry
KB Swings

2)
Banded TD squats
Banded Wall Sit w/ Hip Abduction

3)
Landmine Squat & Press
Landmine Rainbow

4)
Scooter Roll-Outs
Scooter Hamstring Curls

5)
Wacky Jacks
Plank Shoulder Taps

6)
Bulgarian Split Squat Jumps R
Bulgarian Split Squat Jumps L

Sunday, December 1st

CrossFit

Sunday Mashup

30-20-10
Double DB Snatch (50/35#)
Slam Ball (40/30#)
400m Farmers Carry

10 RDS
10 Wallballs (20/14#)
10 MB Sit-Ups

400m MB Run

10-20-30
Cal Row
Burpees Over the Rower

HIIT

1. AMRAP 5
(5) Pull-ups
(10) Push-ups
(15) Squats
Hollow Hold

2. 800M Fartlek Run

3. AMRAP 5
Synchro Wallballs
Low Squat Hold with Med Ball

4. 800M Fartlek Run

5. AMRAP 5
Barbell G2O/S2O
Strict Hang from Bar