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Workout Of The Day

CrossFit 12/12/19

CrossFit Now – CrossFit

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STRENGTH

3: Squat Clean (10 E2MOM x 3)

2: Squat Clean (10 E2MOM x 2)

1: Squat Clean (10 E2MOM x 1)

2: Squat Clean (10 E2MOM x 2)

3: Squat Clean (10 E2MOM x 3)

Rest 4 min

TABATA Bike RD WB SU (4 Rounds for reps)

Tabata

8 Rounds :20 work :10 Rest

Assault Bike for Cals

Rest 40 seconds

Ring Dips

Rest 40 seconds

Wall Balls

Rest 40 seconds

Sit Ups

Basics-Parl Dips

RX-20/14#, 10/9′

RX+-20/14#, 10/10′

50-59-14/10#, 10/8′, Parl Dips

60+-10/6#, 10/8′, Parl Dips

CrossFit 12/11/19

CrossFit Now – CrossFit

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ENDURANCE CONDITIONING

4 Rounds :30 Max Cal/:30 Rest ROW (4 Rounds for calories)

Row

:30 Max Cal

:30 Rest

x 4

WOD

50s HC Burp KBS Lunge BJO (Time)

50 Hang cleans

50 Burpees on Plate

50 Kettlebell Swings

50 Lunges

50 Box Jump Overs

Basics 30

RX- 75/55, 24/20″ 53/35

RX+- 95/65, 24/20″ 70/53

M1- 55/45, 20/16″, 35/26

M2- 45/35, step ups, 26/18

CrossFit 12/10/19

CrossFit Now – CrossFit

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STRENGTH

Squat Snatch (8 E2MOM x 3-3-3-3)

Same weight 70-75% of 1RM

Rest 4 min

WOD

1>10 PS LBJ (Time)

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

Power Snatches

After every set of snatches do 10 Lateral Bar Jumps

RX- 95/65#

RX+-115/75#

50-59-65/45#

60+-45/35#, Lateral Step Overs

FINISHER

30 Tire Flips (Time)

30 Tire Flips

*Note the number on your tire in the notes

CrossFit 12/09/19

CrossFit Now – CrossFit

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CORE CONDITIONING

5 AMRAP TC Planks SK (AMRAP – Rounds and Reps)

5 min AMRAP

15 Tuck Crunches

:15 Side Plank

:15 Other Side Plank

:15 Front Plank

30 Scissor Kicks (Atl Heel Taps)

Plank holds are scored 1 rep per

second held

WOD

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Sunday 12/08/2019

CrossFit Now – CrossFit

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PARTNER Row WL MC SU WB DBS PU Burp (Time)

EXPERIENCED CROSSFITTER

1500m Row

100 Walking Lunges

100 Mountain Climbers

100 Sit Ups

100 Wall Balls

50 Dumbbell Snatch

50 Pull Ups

50 Burpees

*Can break up however they want

NEW CROSSFITTER (each)

500m

30 Walking Lunges

30 Mt Climbers

30 Sit Ups

15 DB Snatch

15 Ring Rows

15 Burpees

EXP CF + NEW CF

ExpCF- 750m, 50, 50, 50 25, 25, 25

New CF 500m, 30, 30, 30, 15, 15, 15

*Only one person works at a time

Saturday 12/07/2019

CrossFit Now – CrossFit

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WOD

10 RFT HSPU DL HC (Time)

10 Rounds

5 Handstand Push Ups

7 Deadlifts

9 Hang Cleans

Basics-DB Press, KB DL, DB HC

RX-95/65#

RX+-115/75#

50-59-65/55#, Box HSPU

60+-55/45#, DB Press

Friday 12/06/2019

CrossFit Now – CrossFit

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STRENGTH

Shoulder Press (7 min to est 1 RM)

Rest 4 min

WOD

ROW 4RND T2B PJ BS (Time)

1000m Row

then

4 Rounds

10 Toes to Bar

10 Push Jerks

10 Back Squats

Basics-Sit Ups, Light weight PJ BS

RX-95/65#

RX+-115/75#

50-59-65/55#, Hanging KR

60+-55/45#, Sit Ups