Week # 6 of 6
Monday 12/2/2024
Strength
A. Hang Squat Snatch, 5 sets of 2, across
B. Split Jerk, 1RM in 12 minutes
Conditioning
CrossFit Open 11.4
10 minute AMRAP
60 Bar Facing Burpees
30 Overhead Squats (120/90)
10 Muscle Ups (Ring or Bar)
Tuesday 12/3/2024
Strength
Deadlift
Build to a heavy single
Conditioning
Partner Conditioning
16 minute AMRAP
3 Power Cleans (135/95, Rx+ 185/125)
6 Deadlifts
9/7 Calorie Row
note: alternate rounds
Wednesday 12/4/2024
Conditioning
A. 10’ AMRAP of:
15 Box Jumps @ 20”/24”
15 Double Kettlebell Deadlifts @ 2×16/2x24kg
15 Bike Calories
B. 10’ AMRAP of:
30 Kettlebell Snatch @ 12/16kg
30 Sandbag Walking Lunges @ 10/20kg
30 Half Burpees
C. 10’ AMRAP of:
30 Ski Calories
30m Sled Push @ 3/5 plates
30 Lying Leg Raises
Thursday 12/5/2024
Strength
A1. Push Jerk, 4 sets of 5, across
A2. Feet Elevated Ring Row, 4 sets of 10-12 (rx+ weighted)
Conditioning
For Time
20-15-10-5
Handstand Push Up
Alternating Hang DB Snatch x2 (50/35)
Friday 12/6/2024
Strength
A1. Tempo Back Squat, 4 sets of 3, across (21X1)
A2. Russian Kettlebell Swing, 4 sets of 8, across (Rx+ Dual KB)
Conditioning
For Time
50/40 Calorie Row
40 Back Squats (95/65, Rx+ 135/95)
30 Deadlifts (95/65, Rx+ 135/95)
20 Calorie Bike or Ski Erg
Saturday 12/7/2024
Conditioning
For time:
1000m Run (A)
50 Lying Leg Raises
50m Sled Pull/Push @ 3/5 plates
50 Ski Calories
1000m Run (B)
50 Burpee Broad Jumps
50 Jumping Pull-ups
50 Row Calories
1000m Run (C)
100 Wall Balls @ 14/20lb
