12.3.18 – 12.8.18

Monday: 12.3.18

On a running clock

At 0:00
2000/1800m Air bike (this must be completed by 4:30)

Then, at 5:00
1000/750m Row (this must be completed by 9:30)

Then, from 10:00-15:00
10 American kettlebell swings 55/35#
10 Bar dips

Score is total reps of swings and dips.  Record finish times of the bike, row, and total reps completed.

Tuesday: 12.4.18

For time
100 Double unders
8 Rounds of
6 Power snatches 95/65#
6 Burpees over the bar
100 Double unders

Then, time permitting

Core work
Coach’s choice

Wednesday: 12.5.18

5x Back squat
In 12 minutes or less, build to a heavy set of 5.  Given the time constraint (and Fran in two days) consider being conservative with your weight choice today.  Compare to 9.4.18


6 Rounds for time of
12′ (30×4) Shuttle sprint
6 Speed burpees to target (6″ out of reach for RX)
3 Bar muscle ups

Thursday: 12.6.18

4 Rounds of each in 8 minutes or less
Station 1: 2-3 Turkish get-ups per arm
Station 2: Aprox 45 seconds of cardio or skill work (rope climb technique, double unders, hollow/arch, etc)


For time
30 Box jump overs 24/20″
50 Sit ups
50 Double unders
30/20 Cals on air bike


Friday: 12.7.18

21-15-9 Reps of
Thruster 95/65#
Pull up

It’s been way too long since we’ve done this CrossFit staple.  The last time we did this it was Fran +  a 1 mile run on 2.17.17.  This is intended to be a sprint so choose a weight and pull up variation that you can push through quickly and hold on  

Saturday: 12.8.18

5 Rounds for time of
200m Run
10 Handstand push ups
8 Power cleans 115/75#
6 Burpees over the bar

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