December 2017

Friday 12/29

CrossFit: For time: 50 wall-ball shots 15 power cleans 50 wall-ball shots 10 power cleans 50 wall-ball shots 5 power cleans Longevity: 3 rounds: 1 min wall balls 1 min medball power cleans 1 min rest QuickFit: 3 rounds: KB or Goblet Alternating Reverse Lunges x 15 reps Single-arm KB Row x 10 reps each …

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Thursday 12/28

CrossFit: Front Squat 5-5-3-3-1-1-1-1 **Squat Prep: QuickFit: For time: 500m Row 30/20 calorie assault bike

Wednesday 12/27

CrossFit: Teams of 2: 120 double-unders 60 pull-ups 60 DB snatches 120 double-unders Longevity: Every 2 mins, for 18 mins (3 sets of each) Station 1: Deadlifts x 6-8 reps Station 2: DB strict press x 6-8 reps Station 3: Jump rope technique x 60sec QuickFit: AMRAP 10 Min: 10 DB push presses 10 alternating …

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Friday 12/22

CrossFit: 30-20-10 reps for time of: Toes-to-bars Wall-ball shots QuickFit: Three sets for max reps/cals of: 60 seconds situps 60 seconds of DB ground to overhead 60 seconds of row for calories Rest 60 seconds between sets

Thursday 12/21

CrossFit: A. Hang power clean skill/warmup B. Hang power clean 3-3-3-3-3-3-3 reps QuickFit: 5 rounds: In 60 seconds, complete XX burpees and then as many reps as possible of unbroken pushups Rest 60 seconds between sets

Wednesday 12/20

CrossFit: 7, 2 min rounds of: cal. row jerks, max reps QuickFit: 3 rounds for time of: 20 alternating single-arm DB snatches 20 alternating reverse lunges with goblet hold DB 20 V-ups


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