CrossFit-190805

CrossFit Programming – Week of December 9th, 2019

🚨Programming for Week of Dec 9th🚨

✅Reminder: Only BROWN Levels Shown

✅Don’t forget our Iron Hero CrossFit Holiday Party is taking place on Sunday, December 15th! We want all you guys to be there so we can have some fun, hang out, and do something outside our 4 walls. Be there!

✅Monday✅

🧸Pistols

12 minutes

Build to Heavy 3

reps

Rest 1:00 b/t side/sets

🧸“Bagel Bites”

12 min AMRAP

10 sec L-sit

20 Air Squats

30 Doubleunders

✅Tuesday✅

🧸“Occam’s Razor”

5 Rounds For Time

12 Burpees to 1′

Target

12 American KbS

70/53

12 Cal Bike/Row/Ski

→Sub 200m run

Rest 2:00

🧸Core Finisher

3 Rounds For Quality

15 Partner Situps

(each)

30 sec WtD Plank

10 Partner Kneeling

Medball Side Throws

(ea/partner/side)

30 sec WtD Plank

✅Wednesday✅

🧸Half-kneeling Kb Press

15 minutes

Accumulate 4-6 Sets

8 Reps (ea/s)

Building

1:00 Rest b/t sides/sets

🧸“Staircase”

For Time

1-2-3-,,,-8-9-10

Ring Dip

Box Jump 24/20

10-9-8-…-3-2-1

TtB

Wallball 20/14

✅Thursday✅

🧸Weightlifting

10 minutes

Build to Heavy

1 Power Clean

3 Front Squats

🧸“Enter the Dragon”

5 Rounds For Time

400m run

8 Front Squats

185/135

12 CtB Pullups

✅Friday✅

🧸Sumo Deadlift

12 minutes

Build to a Heavy

5 Reps

🧸“String Theory”

15 min AMRAP

Heavy & Unbroken

9 Deadlift

6 Hang Power

Clean

3 Push Press

If you break drop weight by at least 10% &

rest 1:00

✅Saturday✅

🧸“Chain Link”

For Time

Accumulate

300 Abmat Situps

200 Pushups

100 OH Squats

115/85

Then

800m Run

🧸Core Finisher

Tabata

Russian Twists

w/KB

Today's WOD