Back Squat 4×6@75% 1RM
Glute Ham Raise 4×6
then,
10-Back Squats (225/155)(RX+ 275/185)
50-Situps
15-Back Squats (185/125)(RX+ 225/155)
50-Situps
20-Back Squats (135/95)(RX+ 185/125)
50-Situps
For time.
Author: Crossfit the Ville
Sunday, December 5th
Rest Day.
Saturday, December 4th
Make Up Day.
Friday, December 3rd
Last day of Deload Week
Single Arm DB Split Jerk 4×6/arm
Bent Side Laterals 4×12
then,
50-DB S2OH (35/25’s)(Rx+ 50/35’s)
50-Box Jumps (24/20”)
100/80-Calorie Row
for time.
Thursday, December 2nd
Deload Week
DB OHS’s 4×6/arm
DB Single Leg RDL 4×6/leg
then,
3 Rounds for time of:
400M Run
10-Right Arm OH Walking Lunges (35/25)(RX+50/35)
10-Left Arm OH Walking Lunges
20-Burpees
Wednesday, December 1st
Deload Week
Gymnastic Day
Strict Pullups 3×12
Strict Parallel Bar Dips 3×12
(scale to dips off bench)
then, 20:00 amrap of:
21-18-15-12-9-6-3 each
Calorie Assault Bike
Pushups
Ring Rows
V Ups
*if you complete the 3 set start back at 21 each until time runs out.
Tuesday, November 30th
Deload Week
Plank 3×1:00
Side Plank 3x:30/side
DB Deadlifts 3×12
then,
5 rounds for time:
15-Right Arm KB Deadlifts (53/35)(Rx+70/53)
100ft Right Arm Farmers Walk
15-Left Arm KB Deadlifts
100ft Left Arm Farmers Walk
15-Right Arm Russian KB Swings
100ft Right Arm Waiters Walk
15-Left Arm Russian KB Swings
100ft Left Arm Waiters Walk
Monday, November 29th
Deload Week
DB Hang Power Cleans 3×12
Back Extensions 3×12
then,
15:00 AMRAP:
10-KB Hang Squat Cleans, Right Arm (53/35)
10-KB Hang Squat Cleans, Left Arm
15-KB Facing Burpees
15-K2E’s
Sunday, November 28th
Rest Day.
Saturday, November 27th
Make Up Day.
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