CrossFit Workouts for Week of 12/10-12/15/18 – CrossFit Fixx
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CrossFit Workouts for Week of 12/10-12/15/18

9
Dec

CrossFit Workouts for Week of 12/10-12/15/18

Monday, Dec 10

STRENGTH

Split Jerk
5-3-1-1-1

*5 moderate
*3 moderate-heavy
*1s build to heavy

WORKOUT
AMRAP x 10 MINUTES
200m Run
8 Shoulder to OH (115/75) Rx+(155/105)

 

Tuesday, Dec 11

STRENGTH
Front Squat
5-3-1-1-1

*5 moderate
*3 moderate-heavy
*1s build to heavy

WORKOUT
EMOM x 20 MINUTES
Minute 1 – 18/14 Calorie Row
Minute 2 – 15 DB Front Squats (35/20) Rx+ (50/35)
Minute 3 – 10 Up-Down + Box Jump Over
Minute 4 – Rest

 

Wednesday, Dec 12

WORKOUT
5 ROUNDS FOR TIME
21/18 Calorie Bike
15 Power Cleans (75/55) Rx+(95/65)
9 HSPU

 

Thursday, Dec 13

WORKOUT
EVERY 4:00 x 5 SETS
15 Kettlebell Swing (35/26) Rx+(53/35)
15 Burpee
15 T2B

FINISHER
3 SETS
10 DB Chest Press
10 DB Chest Fly’s
10 DB Pull-Overs
10 DB Close Grip Chest Press
-Rest as Needed-

*Use 1 Weight and do all 40 reps unbroken.

 

Friday, Dec 14

SKILL/PRACTICE
Spend 5:00 Discussing and Setting up
2 Gymnastic Goat Movements

Then…

EMOM x 10 MINUTES
Min 1 – Goat Movement #1
Min 2 – Goat Movement #2

WORKOUT
OPEN 13.3
AMRAP x 12 MINUTES
150 Wall Balls
90 Double Unders
30 Ring Muscle Up

COOL DOWN
3 Minute Any Machine
+
3 Minutes of Foam Rolling

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