CrossFit – Tue, Dec 31
This week is a Transition Week, solid Metcons with Lifts to keep us sharp
New 7 Week Cycle Starts on 1/6 (Nimble and Quick)
New 7 Week Cycle Starts on 1/6 (Nimble and Quick)
Happy New Year! Holiday Hours:
New Year's Eve: TBD
New Years Day: TBD
Metcon Warm up
Fish and Chips (Time)
2 Rounds
100ft Farmers Carry Double Dumbbell Walking Lunge (2×35/25)
30 Dumbbell Bench Press (2×35/25)
-rest 2 mins-
2 Rounds
50ft Farmers Carry Double Dumbbell Walking Lunge (2×50/35)
15 Dumbbell Bench Press (2×50/35)
-rest 2 mins-
2 Rounds
100ft Farmers Carry Dumbbell Walking Lunge (2×35/25)
30 Dumbbell Bench Press (2×35/25)
Time Cap Each Set 6 mins
Barbell Prep
Burgener Warm Up (Snatch)
Snatch (2 Snatch @70%
2 Snatch @75%
1 Snatch @80%
1 Snatch @75%
1 Snatch @80%
1 Snatch @ 85%)
2 Snatch @75%
1 Snatch @80%
1 Snatch @75%
1 Snatch @80%
1 Snatch @ 85%)
Do a set every 1:30
Cool Down
3-5 Mins of easy cardio
1 Min Pec Stretch
1 MIn Forearm Stretch
Crossover Symmetry
Banded 7’s
Movement Prep:
1-2 Sets
:30 Cardio
25ft Farmers Carry
5 Single Arm Bench Press (l/r)
10 Step Back Lunge
-then-
Warmup to workout weights
Workout Prep:
1 Set
2 Rounds
10 ft Farmers Carry Dumbbell Walking Lunge
2 Dumbbell Bench press
5 ft Farmers Carry DoubleDumbbell Walking Lunge
2 Dumbbell Bench press