Below is your Week of Workouts.
If you’d like to jump in and try a few out yourself, grab your FREE Week of Classes through the form below
If you are not familiar with CrossFit, weightlifting, or group classes in general, I would love the chance to sit down and chat about whether it’s a good fit for you. Grab a time slot to chat here.
And if you have your own goals that you are ready to pursue, our personal training and hybrid program (personal training & group class) might be a great fit. Click here for more information.
YOUR WEEK OF WORKOUTS
Monday 121222
For Time
21 Overhead Squats (75/55)
Gate Run
Rest 2:00
15 Overhead Squats (95/65)
Alleyway Run
Rest 2:00
9 Overhead Squats (115/75)
400m Run
Rest 2:00
6 Overhead Squats (135/85)
Alleyway Run
Rest 2:00
3 Overhead Squats (155/95)
Gate Run
Tuesday 121322
Strength: 1 RM Power Clean
12:00 AMRAP
12 Hang Power Cleans (95/65)
8 Toes to Bar
4 Handstand Push Ups
Wednesday 121422
For Time
60 Alternating DB Snatch (50/35)
20 Burpee Box Jump Overs (24”/20”)
20 Jumping Pull Ups
60 Sit Ups
40 Alternating DB Snatch
15 Burpee Box Jump Overs
15 Jumping Pull Ups
40 Sit Ups
20 Alternating DB Snatch
10 Burpee Box Jump Overs
10 Jumping Pull Ups
20 Sit Ups
Thursday 121522
20:00 Steady Eddie
5 Barbell Z-Press
5 Barbell Floor Press
5 Barbell Decline Floor Press
Bear Crawl Down & Back
10 Bent Over Rows
10 Single Leg Deadlifts (5&5 Staggered or Balanced)
10 Back Squats
Walking Lunge Down & Back
Walk & Talk Around the Lot or Rest 2:00
Friday 121622
Conditioning: “Jackie”
1,000m Row
50 EB Thrusters (45#/35#)
30 Pull Ups
Saturday 121722
25:00 AMRAP
1 Push Press (135/85)
1 Push Jerk
1 Split Jerk
100m Carry
Alleyway Run