Friday 191206

CrossFit Rx – CrossFit

Skill

4 Sets, not for time:

Handstand Walk x10-20m

Tall Box jump x5

“Dumbbell-a-palooza” (No Measure)

AMRAP 20:

30 Single-Dumbbell Box Step-ups (50/35)

20 Single-Dumbbell Hang Clean & Jerks

100ft Single-Dumbbell Overhead Walking Lunge

20 Single-Dumbbell Hang Clean & Jerks

Finisher

Accumulat 100 banded face pulls

Thursday 191205

CrossFit Rx – CrossFit

Split Jerk (Push Jerk x1 + Split Jerk x1 x4, build to heavy )

Or

4 sets of Push jerk x3 + Split jerk x3 @technically moderate weight

“Bruiser” (AMRAP – Reps)

AMRAP 12:

15 Push Jerks (115/85)

30 Air Squats

60 Double Unders

Finisher

Barbell bent over row 3×12

Tuesday 191203

CrossFit Rx – CrossFit

Deadlift (4×2 Sumo Deadlift, rest 2:00. )

Increase from last week. (7/8 RPE – 2-3 RIR)

“Strict Lynne” (AMRAP – Reps)

5 Rounds:

Max Bodyweight Bench Press

Max Strict Pull-ups
*or Max Bench Press @75% or 50% body weight

*If doing less than five pull ups /round, add additional tempo eccentric reps.

Finisher

Accumulate 100 banded tricep pull downs

Monday 191202

CrossFit Rx – CrossFit

Front Squat (4×3 @31X1 tempo, rest 2:00. )

Increase from last week (7/8 RPE – 2-3 RIR)

“The Green Mile” (No Measure)

5 Rounds:

AMRAP 2

20/15 Calorie Bike

Max Hang Power Cleans (165/115)

*Rest 2 Minutes

Finisher

5-6 sets:

L-sit x10-15s