Deadlift:
8-8-8
3 Rounds For Time:
63 Double-Unders
15/12 Bike Calories
9 Devil’s Press (40/25)
STRENGTH – TUESDAY, DECEMBER 10
2 Clean Deadlift + 3 Hang Clean: 5 Sets
Bench Press: 5×5 with kettlebells hanging from bands on end of bar
T-Bar Rows: 5×4
Do today’s Crossfit Class Metcon
NOTES: Today we’re working on some mechanics of the first pull off the ground for the clean – focusing on keeping good form throughout the movement, but resetting and doing the actual explosive lift from right above the knee. The bench press with suspended kettlebells is a difficult, challenigng, awkward movement – have fun with it and keep it pretty light because it will be harder than you suspect. T-bar rows are par for the course for mid-back development, and follow the CrossFit main class notes for today’s metcon.
OLYMPIC LIFTING – MONDAY – 120919
High hang power clean + high hang clean:
3x(1+2)
3x(1+1)
Clean pulldown:
3×3
V-ups:
3×10
Arnold press:
3×8
CROSSFIT – MONDAY, DECEMBER 9
3 Sets:
2 Hang Power Snatch (Hip) + 2 Hang Snatch (Hip)
3 Rounds, Each For Time:
30/22 Row Calories
15 Burpee Box Jump-Overs (24/20)
…rest 2 minutes b/w rounds…
STRENGTH – SUNDAY, DECEMBER 8
Bottom-Up Front Squats: 5×3 singles
Bench Press: 5×4
Barbell Rows: 5×7
Metcon: 6 RFT
50 Double Unders
20 Slam Balls (40/30)
20 Wall Balls (20/14)
Rest 2 minutes between rounds
CROSSFIT – SUNDAY, DECEMBER 8
Deadlift:
1 RM
AMRAP 20 Minutes:
0.2/0.15 Mile Bike
30 Double-Unders
20 Stationary Alt. Lunges
