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

——————————————————————————————————————–

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

——————————————————————————————————————–

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

——————————————————————————————————————–

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

——————————————————————————————————————–

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)

——————————————————————————————————————–

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

cfbadmin