Weekly CrossFit Workouts December 31st - January 4th

Weekly CrossFit Workouts December 31st - January 4th

Monday

For time:

100 Air Squats

4 Rope Climbs, 15 ft

75 Air Squats

3 Rope Climbs, 15 ft

50 Air Squats

2 Rope Climbs, 15 ft

25 Air Squats

1 Rope Climb, 15 ft

 

Tuesday

Split Jerk 1-1-1-1-1-1-1

 

Use the heaviest weight you can for each set.

Rest as needed between sets.

 

Wednesday

For time:

5 Ring Handstand Push-ups

5 Squat Cleans, 185/125 lbs

10 Strict Handstand Push-ups

10 Squat Cleans, 155/105 lbs

20 Handstand Push-ups

20 Squat Cleans, 135/95 lbs

40 Ring Dips

40 Squat Cleans, 95/65 lbs

 

Thursday

4 rounds for time of:

25 Row Calories

25 Burpees

-then-

Deficit Deadlift 5-5-5-5-5

 

Use the heaviest weight you can for each set.

Rest as needed between sets.

 

Friday

5 rounds, 3 mins each of:

20 Push Press, 135/95 lbs

Max reps in time remaining, Weighted Pull-up

 

Each round, decrease weight on the pull-up.

Rounds 1: 50/25 lbs

Rounds 2: 40/20 lbs

Rounds 3: 30/15 lbs

Rounds 4: 20/10 lbs

Rounds 5: 10/5 lbs

Rest 2 mins between rounds.

 

Saturday

Team Workout 9am

 

Sunday

Rowing Club – Reserve space on Zen Planner


 



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