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CrossFit / Tue, Dec 2

Upper Body Push/Pull + Barbell Metcon


Warm-up | Barbell Complex

3 Rounds of:

5 Deadlifts + 5 Hang Power Cleans + 5 Front Squats

(empty/light bar)


Strength

Strict Press 4x8 + Superset Bent-Over Rows 4x10


WOD | For Time

4 Rounds of:

12 BB Push Press (Rx: 95/65)

9 BB Hang Power Cleans (Same)

6 Front Squats (Same)


Cool-down

Banded Shoulder Distractions + Lacrosse Ball Pec Smach.

 
 
 

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CrossFit / Thu, Dec 4

Full-Body Strength & Conditioning Warm-up 1-2-3-4-5-6 Wall-balls + 30sec plank Strength | 4 Sets 8 BB Landmine Press/side 10 DB Step-ups WOD | 4 Rounds Min 1: 5 Cleans & Jerk (Rx: 135/95) Min 2: 10/7

 
 
 
Strength / Thu, Dec 4

A) 15 Minutes to build to a heavy set of 2 Power Clean B) 5 Sets of: 8 Push Press (as heavy as possible) 10-15 Strict Pull-ups C) Accumulate 2 minutes on a Rings Suport Hold

 
 
 

5 Comments

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Adrian Van Poppel
3 days ago

5:44 Rx

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sfagalde3
3 days ago

9:11 105#

3 or 4 PP at 95#

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Nick Vay
Nick Vay
3 days ago
Rated 5 out of 5 stars.

4:49 Rx

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joetorrano
3 days ago

6:09 Rx

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Jonathan Shores
Jonathan Shores
3 days ago
Rated 4 out of 5 stars.

7:20

Rx

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