Monday 191209

CrossFit Rx – CrossFit

Back Squat (3×6 @ 6/7 RPE (3-4 RIR))

“Open Concept” (2 Rounds for reps)

AMRAP 5:

1000 Meter Row

Max Wallballs (20/14)

Rest 5 Minutes

AMRAP 5:

50 Wallballs (20/14)

Max Meter Row

Finisher

3-4x

Sandbag Bear Hug Carry 100ft

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