20.12.28 – 21.01.01 – CrossFit Miramont Weekly Workouts

Monday 20.12.28

Back Squat
1-1-1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Super Fitness Robot load:
90% or higher of 1RM.

More Likely load:
70% or higher of 1RM.
(consider scaling if this seems unrealistic)

A Swing and a Miss
AMRAP 10 mins:
50 Double Unders
40 Hand Release Push-ups
30 Toes-to-bars

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Barbell Complex
On the minute x 10 rounds:
Squat Clean + 2 Front Squats + Jerk, pick load

Oversimplified
7 rounds for time of:
21 Sit-ups
Handstand Walk, 7 m
3 Clean & Jerks, 155/115

Super Fitness Robot time:
11:30 or less.

More Likely time:
17:00.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Deception
For time:
Run, 1 mi
— then —
3 rounds of:
35 Wall Balls, 20/14 lbs
7 Muscle-ups
— then —
50 Burpees

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Gymnastic Skills
Handstand Walk Practice
10 mins for quality

Quick and Dirty
10 rounds for time of:
30 Unbroken Double Unders
5 Hang Power Cleans, 135/95 lbs
5 Toes-to-bar

Super Fitness Robot time:
8:30 or less.

More Likely time:
12:00.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Fran Prep
On the minute x 10 rounds:
2 Thrusters, pick load

Fran
21-15-9 reps, for time of:
Thruster, 95/65 lbs
Pull-up

Compare to 02.04.2019.

Super Fitness Robot time:
3:30 or less.

More Likely time:
7:00 or less.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.