201129 - Week Preview

MONDAY
(GOAL = 4 Rounds)
Simple start to the week! Single Arm Dumbbell work is important to stability. Today, I’ll even allow two different weights if your strong arm can handle more than the dumb side…BUT I want you to consider making that weaker side uncomfortable today, that’s the only way it’s going to improve!

AMRAP 12:
48 Double Unders (or 100 singles)
12 Single Arm DB Thrusters (Right side) 45/35
12 Single Arm DB Thrusters (Left side)
Rest 4 Minutes
600m Run BUY-OUT for time!

TUESDAY
(GOAL = Under 12 Minutes)
TODAY the “DecemBurpee” Challenge starts! In honor of the first day, we’re doing the 100 burpees in class so you can kick it off by just coming in! FOUR of the participants in the challenge will receive a $25 gift card to a local business and all of the glory!
STRENGTH
Every 90 seconds for 12 minutes (8 Rounds)
1 Clean and Jerk

WOD
5 Rounds
5 Power Cleans @ 75% of heavy C&J
5 Shoulder to Overhead
10 Burpees
Then….
21 - 15 - 9
Pull Ups
Lateral Burpees

WEDNESDAY
(GOAL = LIFT HEAVY)
We will have half of class do one activity then switch.
Back Squat and Bench Press
Every 2 minutes for 16 minutes
Perform 4 reps

THURSDAY
(GOAL = 5 Rounds)
Simple moves for the workout with a Core buy-out!
AMRAP 5: x 3
(1 minutes of rest between)
10 American KB Swings 55/35
20 Box Jump Overs
30 Ab Mat Sit Ups

FRIDAY
(GOAL = Under 18 Minutes)
This is a CrossFit Open workout that typically has a 13 minutes time cap which leaves people on the rower, SO we will be allowing everyone to finish but we want to see it in under 18!
Open 17.4
FOR TIME
55 Deadlifts 225/155
55 Wallballs 20/14
55 Calorie Row
55 Handstand Push Ups (Scaled: Push Ups)