First week of December… LET’S GET IT!

Monday 12/2

Every 2 mins for 20 mins: 1 snatch, pick load
4RFT:
16 Deadlifts 95/65#
8 Overhead Squats 95/65#

Metcon Mania

Complete as many rounds as possible in 25 mins of: 
Bike, 2 mi
20 Russian Kettlebell Swings, 55/35 lbs
40 Air Squats
30 Horizontal Ring Rows
Barbell Club
*Same as regular CrossFit WOD

Tuesday 12/3

For quality: Handstand Push Up Progression
For time: 
20 Handstand Push-ups
30 AbMat Sit-ups
40 Push-ups
50/40 Row Calories
40 Push-ups

Metcon Mania

Every 1 min for 36 mins, alternating between: 
Bike, 40 secs
Single Leg Rdl (Kb/Db), 40 secs
Burpee, 40 secs
Mountain Climber, 40 secs
Barbell Club
Front Squat : 1 Rep Max Clean Lift Off 3-3-3-3-3-3

Wednesday 12/4

PART A) For time: 
21 Front Squats, 115/75 lbs
12 Lateral Burpee Over Bars
15 Front Squats, 135/95 lbs
12 Lateral Burpee Over Bars
9 Front Squats, 155/105 lbs

Part B) AMReps 2 mins: Assault Bike Calories

Metcon Mania

Every 1 min for 49 mins, alternating between: 
12 Alternating Pistols
Plank Hold, 40 secs
15 Dumbbell Z Press
20 AbMat Sit-ups
Barbell Club
Drop Snatch 1RM
Pause Overhead Squat 6x4 at 60% 1RM
Mobility

Thursday 12/5

Part A) 1 round for time: 
120 Double Unders
60 Air Squats
30 Kipping Pull-ups

Part B) 2 rounds for time of:
60 Double Unders
30 Air Squats
15 Kipping Pull-ups

Part C) 3 rounds for time of:
40 Double Unders
20 Air Squats
10 Kipping Pull-ups

Metcon Mania

5 rounds for time of: 
12 Single Arm Dumbbell Split Jerks, 50/35 lbs
6 Dumbbell Box Step Overs
Run, 200m
12 Single Arm Dumbbell Split Jerks, lbs
Barbell Club
Clean Grip Deadlift 5RM
Every 1:30 for 16 mins: Tall Clean
"Tabata" - GHD Sit-ups : 8 x 20 secs / 10 secs

Friday 12/6

"Jack" 
Complete as many rounds as possible in 20 mins of:
10 Push Press, 115/85 lbs
10 Kettlebell Swings, 1.5/1 pood
10 Box Jumps, 24/20 in

Metcon Mania

For time: 4 rounds of: 12 Jumping Alternating Lunges, 20/14 lbs 10 Surrender Lunges 20 Med Ball Cleans Rest 3 mins

Saturday 12/7

As many reps as possible in 12 mins of: 
3 Deadlifts, 135/95 lbs
3 Hang Power Cleans, 135/95 lbs
6 Deadlifts, 135/95 lbs
6 Hang Power Cleans, 135/95 lbs
9 Deadlifts, 135/95 lbs

Sunday 12/8

Barbell Club 
Barbell Complex (Hang Power Clean, Hang Squat Clean, Front Squat) : 1 Rep Max Every 1 min for 15 mins: Barbell Complex (Hang Power Clean, Hang Squat Clean, Front Squat)
Front Plank : 3x 60 secs

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