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