Workouts for the Week: December 3 - December 8

Monday, December 3rd

Choose Either the CrossFit or Fitness Workout. Check the Blog for more info.

Workout - CrossFit: Two Rounds For Time in teams of Three - 30 Minute Cap - Courtesy of Bergeron

200m Run (Together)
100 Power Snatch (75/55)
200m Run
100 Burpee Box Jump Overs (Box Facing)
200m Run
100 Thrusters (95/65)

Workout - Fitness: Two Rounds For Time in teams of Three - 30 Minute Cap

200m Run (Together)
100 Ball Slams
200m Run
100 Burpee Box Jump Overs (Box Facing)
200m Run
100 DB Thrusters (Light enough for sets of 8-10)

!Cashout! Time Permitting

7 Minutes
7 V-Ups
7 Hollow Rocks
7 Bicycles
7 Supermans


Tuesday, December 4th

Choose Either the Strength & Stamina or Fitness Conditioning and the CrossFit or Fitness Workout. Check the Blog for more info.

Strength & Stamina: Every Minute on the Minute for 12 Minutes at 75% of Front Squat 1RM

Odd Minute: 1 Front Squat
Even Minute: 3 Back Squats

 Fitness Conditioning: Every Minute on the Minute for 12 Minutes

Minute 1 – 50ft Dumbbell Lunges
Minute 2 – 5 - 7 Renegade Rows
Minute 3 – 20 Situps

Lunges will be done with light dumbbells on the shoulders at a weight you can also use for the Renegade Rows.

Workout - CrossFit: For Time

42-30-18
Double Unders

21-15-9
Handstand Pushups

11-7-5
Deadlifts (315/225)

Workout - Fitness: For Time

42-30-18
Double Unders

21-15-9
Handstand Pushups

11-7-5
Double KB Deadlifts (1.5/1)


Wednesday, December 5th

Strength

4x3 Strict Press
3x2 Push Press
3x2 Push Jerk

Workout: For Time - Courtesy of Bergeron

30 Clean and Jerks (185/135)
Every minute on the minute: 7 Toes to Bar


Thursday, December 6th

CrossFit and Fitness Workouts are identical on Thursday, December 6th. Check the Blog for more info.

Workout - CrossFit & Workout - Fitness: For Time

100/85 Calorie Row
50 Wall Balls
25 Dumbbell Box Step Overs (50/35)


Friday, December 7th

Workout: For Time

1 Mile Run
60 Calorie Row
50 Dumbbell Snatch (50/35)
40 Alternating Pistols (Scaling Options: Rig, Band, or Box assisted; Goblet Squats)
30 Pullups
20 Handstand Pushups
10 Bar Muscleups (Scaling Option: 10 Burpee Jumping Pullups)


Saturday, December 8th

Workout: As Many Rounds as Possible in 16 Minutes - Relay Style with a Partner

20 Double Unders (30 Singles)
10 KB Swings (1.5/1)
5 Burpees