CrossFit Workouts for 12/3-12/7/18 – CrossFit Fixx
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CrossFit Workouts for 12/3-12/7/18

2
Dec

CrossFit Workouts for 12/3-12/7/18

Monday, Dec 3

SKILL
10:00 Practice
Handstand Walking

WORKOUT
3 SETS
50 Double Unders
20 DB Push Press (35/25) Rx+(45/35)
50 Double Unders
:30 HS Hold (wall)
-Rest 1:00-

3 SETS
10/8 Calorie Row
20 Ring Rows
10/8 Calorie Row
10 Bar Muscle-Up
-Rest 1:00-

 

Tuesday, Dec 4

STRENGTH
AGAINST A 15:00 CLOCK
Build to a Hang Squat Clean

WORKOUT
EMOM x 12 MINUTES
Minute 1 – 24 Air Squats
Minute 2 – 16 Wall Balls (20/14)
Minute 3 – 8 Hang Squat Clean (75/55) Rx+(95/65)

COOL DOWN
5:00 Slow Pedal or Foam Roll Smash

 

Wednesday, Dec 5

SKILL
10:00 Rope Climb Review

WORKOUT
FOR TIME
400m Run
40 Slam Balls (20/15)
20 Burpees
400m Run
10 Rope Climbs
400m Run
20 Burpees
40 Slam Balls
400m Run

(20 Min Time Cap)

CORE FINISHER
Accumulate 5:00 in any Plank position

 

Thursday, Dec 6

STRENGTH
Build to a 3RM Deadlift

OPEN WORKOUT 11.2
AMRAP x 15 MINUTES
9 Deadlifts (155/105)
12 Hand Release Push-ups
15 Box jumps (24/20)

 

Friday, Dec 7

WORKOUT
2 SETS
50/40 Calorie Bike
-Rest 3:00-
3 Rounds
15 Strict Press (55/45) Rx+(75/55)
15 T2B
-Rest 3:00 between sets-

Go December!!

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