Weekly CrossFit Workouts December 3-7th

Weekly CrossFit  Workouts December 3-7th

Monday

For time:

“Complex Fran”

7 Bar Muscle-ups

7 Chest-to-bar Pull-ups

7 Pull-ups

21 Thrusters, 95/65 lbs

5 Bar Muscle-ups

5 Chest-to-bar Pull-ups

5 Pull-ups

15 Thrusters, 95/65 lbs

3 Bar Muscle-ups

3 Chest-to-bar Pull-ups

3 Pull-ups 9 Thrusters, 95/65 lbs

 

2018 CrossFit Games 16-17 / 35-49 Division

 

 

Tuesday

Complete as many rounds as possible in 15 mins of:

21 GHD Sit-ups

14 One-arm Dumbbell Push Jerks, pick load

-then-

For time:

Run 1mile

Wednesday

Overhead Squat 3-3-3-3-3

-then-

Complete as many rounds as possible in 10 mins of:

5 Power Cleans, 205/135 lbs

10 Toes-to-bars

 

 

Thursday

For time:

Walking Lunge, 100 m

100 Push-ups

100 Medicine Ball Cleans, 20/14 lbs

100 Pull-ups

Walking Lunge, 100 m

 

 

Friday

Sumo Deadlift 3-3-3-3-3

-then-

3 rounds for time of:

Run, 400 m

10 Shoulder-to-Overheads, 185/125 lbs

 

Saturday

Team Workout 9am

Fundamentals 10:15am

 

 

 

 

Sunday

Rowing Club – Reserve space on Zen Planner
 



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