Workout of the day: 12/12/20
Conditioning:
Partner Scaled “Kelly”
5 rounds
400m run (together)
30 Box jumps or Step Ups, 20/16"
30 Wallballs 14/10#
Competitor:
“Kelly”
5 rounds
400m run
30 Box jumps, 24/20″
30 Wallballs 20/14#
Please Post Results to Zen Planner
Workout of the day: 12/11/20
Strength:
3 Rounds:
8/leg Rear Foot Elevated Barbell Deadlift
+
10/leg Single Leg DB Hip Thrusters 2012 Tempo
:60 Rest
Conditioning:
1-2-3-4-5-4-3-2-1
Deadlift 155/105#
2-4-6-8-10-8-6-4-2 reps
Sit Ups
3-6-9-12-15-12-9-6-3
Sprawls
Competitor:
1-2-3-4-5-4-3-2-1
Deadlift 315/205#
2-4-6-8-10-8-6-4-2 reps
Toes to Bar
3-6-9-12-15-12-9-6-3
Burpees
Please Post Results to Zen Planner
Workout of the day: 12/10/20
Strength:
3 x 6 Pause Back Squat 2211 tempo
Conditioning:
4 Rounds:
E4MOM
12 Russian KB Swing 1.5/1 pood
4-6 Ring Rows
12 Goblet Lunge 1.5/1 pood
4-6 Ring Row
12 Goblet Squats 1.5/1 pood
Bike Easy in Remaining Time
Competitor:
4 Rounds:
E4MOM
12 Russian KB Swing 2/1.5 pood
4-6 Kipping Pull Up
12 Goblet Lunge 2/1.5 pood
4-6 Kipping Pull Up
12 Goblet Squats 2/1.5 pood
Row Easy in Remaining Time
Please Post Results to Zen Planner
Workout of the day: 12/9/20
Strength:
Power Snatch Practice
Conditioning:
4 Rounds:
20 Dumbbell Snatches 30/20#
:90 Double Under Attempts
Competitor:
4 Rounds:
20 Barbell Snatches 95/65#
50 Double Unders
Thanks CrossFit.com
Please Post Results to Zen Planner
Workout of the day: 12/8/20
Strength:
3 Rounds:
8/leg Barbell Front Rack Step Ups
+
12 DB Alternating Bottom Up Bent Row (add load from last week)
:60 rest
Conditioning:
15AMRAP
6 Ring Rows
6 DB Renegade Row + DL 35/25#
9/7 Cal Bike or Row
Competitor
15AMRAP
3/2 Strict Pull Ups
6 DB Renegade Row + DL 60/40#
12/9 Cal Bike or Row
Please Post Results to Zen Planner
Workout of the day: 12/7/20
Strength:
3 x 5 Push Press
OR
5 x 2 Push Jerk
Conditioning:
3-4 Sets:
8 Front Squats 75/55
6 Thrusters
4 Push Press
300M Run (FAST)
rest :90
*Complete the Barbell Work Unbroken
Competitor
3-4 Sets:
8 Overhead Squats 115/75#
6 Thrusters
4 Push Press
300M Run (FAST)
rest :90
*Complete the Barbell Work Unbroken
Please Post Results to Zen Planner
Workout of the day: 12/6/20
Strength:
3 x 6 Pause Barbell Bench Press
2211 tempo
Conditioning:
3 Cycles
:30 Work / :15 Rest
1. Single Arm Hollow Floor Press R arm
2. Single Arm Hollow Floor Press L arm
3. Banded Tricep Push Down
4. Rest
Then,
3 x 500/400M Row or 30/20 Calorie Bike
rest :90 between efforts
(If you rowed last week, bike this week and vice versa)
Post Results to Zen Planner
Workout of the day: 12/5/20
Conditioning:
For Time with a Partner:
50-40-30-20-10
DB Thrusters 25/20#
Box Jumps 20/16"
American KB Swings 1.5/1 pood
*Break up work however you choose
*25 Minute Time Cap
Competitor:
For Time with a Partner:
50-40-30-20-10
Thrusters 95/65#
Box Jumps 24/20"
American KB Swings 2/1.5 pood
*Break up work however you choose
*25 Minute Time Cap
Post Results to Zen Planner
Workout of the day: 12/4/20
Strength:
3 Rounds:
8/leg Stagger Stance DB RDL (in a row/side)
+
15 DB Hip Thrusters 2012 Tempo
:60 Rest
Conditioning:
6 Rounds:
9 Barbell Deadlifts 115/75#
9 Push Ups or Box Push Ups
Competitor:
6 Rounds:
9 Barbell Deadlifts 225/155#
9 Handstand Push Ups
Post Results to Zen Planner
Workout of the day: 12/3/20
Strength/Skill:
3 x 8 Pause Back Squat 2211 tempo
Conditioning:
3 Sets:
3 Rounds:
10 Wall Balls 14/10# (unbroken)
6 Supine Body Rows
*100m walk in between each set of 3 rounds
Competitor:
3 Sets:
3 Rounds:
10 Wall Balls 20/14# (unbroken)
3/2 Bar Muscle Ups
*300M JOG between each set of 3 rounds
Post Results to Zen Planner