CROSSFIT

Monday 11/30

“STRENGTH”

In 7 min:
3RM Push Jerk

– Rest 3 –

In 5 miN:
1RM Split Jerk

“CONDITIONING”

10 x 1-minute AMRAPs
3 Thrusters
60-yard Shuttle Sprints (5-yard increments)
Max Chest-to-Bar Pull-Ups

Rest 1 minute between AMRAPS

“GOLD” 135/85lbs
“SILVER” 95/65lbs
“BRONZE” 65/45lbs

Tuesday 12/1

“STRENGTH”

In 10 min:
Find a NEW 3RM Hang Squat Clean

Every 3:00 x 3 Sets:
4/4 DB Step Up
8 Barbell Hip Thrusts

“CONDITIONING”

AMRAP 18 minutes:
18 Air Squats
3k/2k Bike
18 Box Jumps (24/20 in)

Wednesday 12/2

“PRIMER”

3 Sets:
9 Hollow Body Rocks
7 Toe Tap Pushup
5 Candle Stick Rollup to Pistol
3 Tempo Pull-ups (3-sec lower)

“CONDITIONING”

Teams of 3: Trade as Needed

AMRAP 7 minutes:
50 Push Press (135/85)
50 Push Press (155/105)
AMRAP Push Press (185/135)
REST 3:00

AMRAP 7 minutes:
50 Front Squats (135/95)
50 Front Squats (155/105)
AMRAP Front Squats (185/135)
REST 3:00

AMRAP 7 minutes:
50 Deadlift (135/95)
50 Deadlift (155/105)
AMRAP Deadlift (185/135)

Thursday 12/3

“CONDITIONING”

7 Rounds for Time:
Max calorie row in 60 seconds
Turkish get-ups (50/35)

Notes: Complete a total of 40 reps (or calories) in each round. For example, if you row 25 calories, complete 15 Turkish get-ups for that round. If you row 30 calories, complete 10 Turkish get-ups for that round.

Friday 12/4

“STRENGTH”

RE-TEST
In 10 minutes:
5 Front Squats
7 Back Squats

“CONDITIONING”

Open 19.4

For Total Time
3 Rounds of:
10 Snatches (95/65 lb)
12 Bar-Facing Burpees
REST 3:00

3 Rounds of:
10 Bar Muscle-Ups
12 Bar-Facing Burpees

(Time cap: 12 minutes)

Saturday 12/5

TBD

BOOTCAMP

Monday 11/30

“CONDITIONING”

For Time:
30 Calorie Bike
40 Tall Kneeling Goblet Press
50 Tall Kneeling Horn Curl
60 Goblet Floor Presses
70 Pullovers
80 OH Flutter Kick (right leg count)
90 Calorie Bike

Tuesday 12/1

“STRENGTH”

EMOMx9
Minute 1 – 10 Dual Rack KB/DB Front Squats
Minute 2 – 15 Dual KB/DB Sumo RDL
Minute 3 – Bottom of the Squat Hold

“CONDITIONING”

In 28 minutes:
Row
*At Minutes 7 & 21 Perform
20 KBS
20 Goblet Squats
*At Minutes 0 & 14 Perform
40 Bicycle Crunches
20 Hollow Rocks
10 Dead Bugs

Wednesday 12/2

“CONDITIONING”

Teams of 2 – Trade every:30
Minute 1: Box Jump
Minute 2: HR Pushups
Minute 3: Bike (Calories)
Minute 4: Squat
Minute 5: Row (calories)
Minute 6: No Pushup Burpee
x5

Thursday 12/3

“STRENGTH”

EMOMx9
1- 5/5 SA Shoulder Press
2- 10/10 SA Bent Over Rowe
3- 12/12 SA Upright Row

“CONDITIONING”

In 28 minutes:
Bike
*At Minutes 7 & 21 Perform
5/5 Turkish Getups
10/10 SA RKBS
*At Minutes 0 & 14 Perform
15 Ab-mat situps
20 Glute Bridge marches
30 Russian Twists

Friday 12/4

“CONDITIONING”

10 Rounds Each for Time:
Max calorie row in 60 seconds
V-Ups

Notes: Complete a total of 40 reps (or calories) in each round. For example, if you row 25 calories, complete 15 V-Ups for that round. If you row 30 calories, complete 10 V-ups for that round.

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