Monday December 2
“Championship Helen”
5rds
400m run
21 KBS 53/35(American)
12 Pullups
Here is one of the best tests of aerobic capacity we’ve got. Set a pace you can maintain on the run!
Tuesday December 3
CrossFit Total”
1rm
Back squat
Press
Deadlift
Here is where we see all those squat waves pay off. Lets see what ya got!
Wednesday December 4
Alt EMOTMx8 3 HPC/3 PJ
“Snack Bar”
3rds
.6 Bike
10 Hang power cleans 135/95
500m row
10 Push Jerk 135/95
Today we go from the hang to take it easy on the back. This will burn the lungs but will allow the joints to recover. I want you to scale so you can BRING IT on the row and run.
Thursday December 5
“Roman Candle”
16 min AMRAP
12 Burpees laterally over DB
50 DU
10 TTB
50 DU
12 DB lunges 2×50/35
Friday December 6
“Snake Doctor”
2rds
12 Box Jump overs 24/20
1 Rope climb
12 power snatch 95/65
1 Rope climb
12 overhead squats 95/65
1 Rope climb
40 abmat situps
Then cashout 400m suitcase carry 1×53/35
Use the rope climbs to pace, attack the other stuff. The suitcase carry will tax the obliques and build core stability.
