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CrossFit / Fri, Dec 26

“Back to Fit”


Strength | 5 Sets

3 Front Squats

Or

3 Deadlifts


WOD | 20min AMRAP

(Quality > Speed)

200m Row (or 1:00 bike)

12 Goblet Squats (53/35) or Front Suquats (95/65)

10 Ring Rows or Pull-ups

8 Burpee Over Bar

6 Romanian Deadlifts (95/65)


 
 
 

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Strength | May 26 - 30

WEEK 5 DAY 1 – SQUAT + CLEAN A) Back Squat 5×10 @ 65% B) Hang Power Clean 5×5 (light–moderate, fast) C) Bulgarian Split Squat 3×10 each leg D) Superset – 3 Rounds RDL x10 Hanging knee raises x15 DAY 2

 
 
 
CrossFit | May 26 - 30

Tuesday – Flush Out + Engine Reset Warm-Up 3 Rounds: 400m Easy Bike 10 PVC Pass Throughs 10 Reverse Lunges 10 Ring Rows 10 Glute Bridges Recovery Strength Tempo DB Bulgarian Split Squat 3 x 8 Each Leg

 
 
 

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Debbie
Dec 27, 2025

105#


6 reps shy of completing round 4

Rx

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