Workout Of The Day
CrossFit 12/12/19
CrossFit Now – CrossFit
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
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
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
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
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
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
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