MONDAY 30 NOVEMBER
WEEKEND WASHOUT #4
Station 1
5 Rounds of 45 secs on and 15 secs off (15mins)
Barbell Thrusters
Burpees to Plate
KB Swings
-Rest 4 Mins-
Station 2
5 Rounds of 45 secs on and 15 secs off (15mins)
Cal Row
No Push Up Burpee
Alt DB Hang Clean and Jerk
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TUESDAY 1 DECEMBER
OVERHEAD STRENGTH
Every 90 seconds for 8 Rounds as an unbroken complex complete:
5 – Push Jerks (60/40 or 50/35kg or 40/30kg or 30/20kg)
3 – Push Presses
1 – Strict Press
HANG IN THERE #4
For Time:
21 – 18 – 15 – 12 – 9
Hang Power Snatch @50/35 or40/30kg or 30/20kg or 25/15kg
9 – 12 – 15 – 18 – 21
Box Jump Over
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WEDNESDAY 2 DECEMBER
GYMNASTIC CONDITIONING
4 Rounds
40 secs Strict Pull Ups
20 secs Rest
40 secs Hand Release Push Ups
20 secs Rest
40 secs L-Sit Hang/ Knee-Raise Hang
20 Secs Rest
DEADLY DUMBBELLS #4
AMRAP 20
Max Single Arm Alt Devils Press With 8 Goblet Squats E2MOM
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THURSDAY 3 DECEMBER
STRONG PEOPLE ARE HARDER TO KILL #4 -Part A
Every 90 seconds of 15mins
Complete 1 Heavy Power Clean (Escalating optional)
STRONG PEOPLE ARE HARDER TO KILL #4 – Part B
On a 15 Minute Running Clock
0:00 – 4:59
30 – Clean and Jerks @60/40kg or 50/35kg or 40/25kg or 30/15kg
5:00 – 9:59
25 – Clean and Jerks @80/55kg or 70/50kg or 60/40kg or 40/25kg
10:00 – 15:00 Max – Clean and Jerks @100/70 or 80/55 or 70/50 or 50/35kg
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FRIDAY 4 DECEMBER
FLASH FRIDAY #4
Station 1
Every 3 mins for 15 mins complete
60 – Double Unders (60 plate hops/90 single skips)
200m Run
Rest 5
Station 2
250/200m Row 60 – Double Unders (60 plate hops/90 single skips)
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SATURDAY 5 DECEMBER
HEY BUDDY #4
“Mamma CrossFit”
For Time (in pairs):
AMRAP 40
70/50 – Cal Row
80 – Deadlifts @70/50kg or scale as needed
70/50 – Cal Row
70 – Cleans
70/50 – Cal Row
60 – Back Squats
70/50 – Cal Row
50 – Shoulder to Overhead
