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Wednesday 17th December 2014

Main – CrossFit EMOM 10Mins 10 Strict Dips 10 Sit Ups Pistols (Max Reps in 3 Mins) Metcon (Time) 10 – 1 Cal Row Tuck Jumps

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Tuesday 16 December 2014

Main – CrossFit Front Squat (70% of 1RM) Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders

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Monday 15th December

Main – CrossFit Clean and Jerk (20 mins to find your 1Rep Max) CrossFit Games Open 13.4 (AMRAP – Rounds and Reps) Complete AMRAP in 7 minutes of: 3 Clean and Jerk 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9 Clean and Jerk 9 Toes-To-Bar 12 Clean and Jerk 12 Toes-To-Bar 15 Clean and […]

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12/12/14

Main – CrossFit Shoulder Press (work to 3RM) Metcon (AMRAP – Rounds and Reps) 15 min 10 thrusters 20/15 bar 2 rope climb 20 m OH walking lunges (20/15 plate)

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11/12/14

Main – CrossFit Overhead Squat (15 min to find 2 RM) Pull-ups (Strict under hand grip) Metcon (AMRAP – Reps) 8 Min 5 pullups 5 box jumps 5 pushups (Hand release) RX+ 5 C2B Pullups 5 Box Jumps 32″ 5 Strict pushups

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10/12/14

Main – CrossFit Deadlift (5×3) Metcon (Time) 1 km row 20 ring dips 20 situps 20 burpees 400 m run

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9/12/14

Main – CrossFit Power Clean – Full Clean – Jerk Every 2 Mins for 10 mins Metcon (AMRAP – Reps) 8 Min Ascending ladder 3 wall balls 3 cal row 6 wall balls 6 cal row 9 wall balls 9 cal row….. Individual or partner workout

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8/12/14

Main – CrossFit Front Squat (3×3) Rope Climb (3×3) Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In teams of two, change every 10 reps

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6/12/14

Main – CrossFit Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

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5/12/14

Main – CrossFit Barbell Row (3×8) Bench Press (Work to 5 RM) Metcon (Time) 5 Rounds 50 Double Unders 20 K2E 20 Pushups 1 30m sled drag

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