CrossFit Class Week of 12/4

Monday

Back Squat 5,4,3,2,1

 AMRAP in 4 Min

5 Chest to Bar  

5 Thrusters  155/105lbs

Rest 1 min

AMRAP in 4 min

10 Chest to bar  

10 Thrusters 115/85lbs

rest 1 min

AMRAP in 4 min

15 Ches to Bar

15 Thrusters 95/65lbs

3 sets

10 DB lateral raise

20 Band Pull Aparts

Tuesday

For time:

10-9-8-7-6-5-4-3-2-1

Unbroken Hang Power Clean & Jerk

*go unbroken on each set

Time cap is 10 Minutes

You choose the heaviest weight possible…same weight for all sets

Teams of 2 For Time

2000m Riw

60 Toes to Bar

300 Double Unders

60 Toes to Bar

2000M Row

*1 athlete working

Wednesday

Push press 7,7,7

AMRAP in 2:30

20/15 cal echo bike

50′ OH DB walking lunge double 50/35s

max devils press in remaining time

rest 60s and do 4 rounds

Death By Wall Walk Ups

start with 1 and add 1 each minute until failure

*after failure perform 1-2 per minute until 10 minutes

Thursday

5 Rounds For Time

400 meter Run

30 Box Jumps (24/20 in)

30 Wall Ball Shots (20/14 lb)

Friday

Bench Press 5,5,5,5,5

AMRAP in 7 Minutes

7 Deadlifts 225/155lbs

7 Handstand Push Ups

3 Round

8/8 SL Deadlift

60s SB hold

25 Banded Tricep Press Down

Saturday

Weighted Pull Up 3,3,3,3,3

10-8-6-4-2

Pull Overs

*Run 400m after each set

Rest 5 Minutes

10-20-30-40

Pull Ups

*Bike 20/15 cals after each set

3 rounds

10 Biceps Curls

10 Lat pull overs

60s suitcase carry per side

Sunday

Front Squat 5,5,5,5,5

AMRAP in 5 Rounds of

1:00 Bike Cals

Rest 30s

1:00 DB Bench Press 50/35

Rest 30s

5 Rounds

45s Ring Rows

45s Hollow Rocks

Rest 30s