5/6/7/8/9 December Workouts

5/6/7/8/9 December Workouts

Monday at CrossFit 619 in San Diego

Strength

5×5 Front Squats @75 -85%

Conditioning

15 Minute AMRAP

10 Pull Ups
10 Overhead Squats 65/35
200 Meter Run

Tuesday

Heavy Power Cleans

1 Every Minute on the Minute for 15 Minutes
Find your 1 Rep Max

Conditioning

5 Rounds for Time

10 Push Press 95/65
10 Box Jumps
10 Wall Balls
10 Toes to Rings

then 500 Meter Row and or Immaculata Run 1.3 Miles

Wednesday

Hang Power Snatch Skill Work

Strength

5×2 Overhead Squats

Conditioning

5 Rounds

1 Hang Power Snatch
1 Power Snatch

35 Ab Mat Sit Ups

then

800 Meter Run

Thursday

Strength

5×5 Back Squats 75 – 85% of your 1 Rep Max

Conditioning

Tabata

Air Squats Bottom to Bottom
1 Minute Rest
Hollow Rocks
1 Minute Rest
Burpee Pull Ups
1 Minute Rest
Ab Mat Sit Ups

Done

Friday TEAM WORKOUT

100 KBS 1.5/1.0
400 Meter Run with Both Partners
80 Box Jumps
400 Meter Run with Both
60 Burpees
400 Meter Run with Both
40 Double Unders
400 Meter Run with Both
20 Wall Balls

then 1000 Meter Row Split However

Need Help with your Morning Energy Levels? Try Some Oatmeal!!!

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