Wednesday 190116

CrossFit Rx – CrossFit

Back Squat (Cluster 3×3.3.3 Rest 25 sec/2 min.)

“Rugrats” (Time)

4 Rounds

On the 4:00

9 Burpee Box Jump Overs (24/20)

15 Dumbbell Squats (50’s/35’s)

21/15 Calorie Bike
*Score is slowest round

Finisher

3-4 sets:

:30 Ski, High effort

100ft Sandbag Bear Hug Carry

Tuesday 190115

CrossFit Rx – CrossFit

Deadlift (Tempo (42X2) 3×8. Rest 2:00.)

*All sets Heavier than last week.

“Down Time” (AMRAP – Reps)

AMRAP 12:

3 Deadlifts (115/80)

3 Hang Power Cleans

3 Push Jerks*

6 Deadlifts

6 Hang Power Cleans

6 Push Jerks*

9 Deadlifts

9 Hang Power Cleans

9 Push Jerks*

….

*3 Bar Muscle ups after each barbell complex.

Finisher

Barbell Hip Thrust 5×10

Monday 190114

CrossFit Rx – CrossFit

“Jump Start” (Time)

For time:

60 Double Unders

30 Dumbbell Snatches (50/35)

60 Double Unders

30/21 Calorie Row

60 Double Unders

30 Toes to Bar

60 Double Unders

30/21 Calorie Row

60 Double Unders

30 Dumbbell Snatches (50/35)

Finisher

Strict pull ups 5×5-7

OR

Controlled eccentric pull ups 5×3

OR

Wtd strict pull ups 5×3-5