Monday 181210

CrossFit Rx – CrossFit

“Triple Double” (AMRAP – Reps)

AMRAP 5

Buy in: 100 Double Unders

Immediately Into…

12 Power Snatch (75/55)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5

Buy in: 100 Double Unders

Immediately Into…

8 Power Snatch (95/65)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5

Buy in: 100 Double Unders

Immediately Into…

4 Power Snatch (115/80)

4 Burpee Box Jump Overs (24/20)

Metcon (Weight)

-Finisher-

4×12 Barbell Good morning

Friday 181207

CrossFit Rx – CrossFit

Deadlift (5×2.1.1. 25s b/t . 2:00 b/t Sets. 85-95%. )

“Deadbeat” (Time)

4 Rounds:

21 Deadlifts (155/105)

150′ Walking Lunge

9 Strict Handstand Push-ups

Metcon (No Measure)

-Finisher-

3 sets:

A1. DB Crossbody hammer curls x20

A2. Banded tricep extension x25