Month: December 2019

Warm-up: Coach’s Choice

Strength/Skill: Front Squat (20 Minutes to Find Your 1 RM)

WOD: 10 Minute AMRAP
10 Front Squats (95/65)
5 HSPUs

RX+: 135/95; strict

Stimulus/Focus: This WOD is a classic CrossFit WOD-a squat and a press. Challenge yourself to go unbroken in each movement. Aim for 6-8 rounds. If you think you’ll get more than that, go for RX+, but only if you think you can get 6-8 rounds of it. If you are scaling, find a scale that will allow you to go unbroken and keep moving.

Cool Down: Tabata Chin Over the Bar Holds

Warm-up: Coach’s Choice

Strength/Skill: Push Press (5 x 5 )
Use 85% for all sets. Lift on a 3-minute clock.

WOD: For Time (15 Minute Cap)
21 Push Press (95/65)
21 Pull Ups
15 Push Press (115/75)
15 Chest to Bar
9 Push Press (135/95)
9 Strict Pull Ups
6 Push Press (155/105)
6 Bar Muscle Ups

Stimulus/Focus: This WOD is shoulder intensive. Break as needed to avoid muscular failure. If scaling the weights, choose ones that will allow you to do the work in no more than 2-3 sets each round. If you don’t have pull ups, you will work those each round.

Cool Down: 4 Rounds
10 GHD Sit Ups
10 GHD Extensions
100 Meter Run or 150 Meter Row