Image
Image

Billerica Crossfit - 181210 Monday

5:15pm 6:15pm 7:15pm

 

Strength

Deadlifts

5x5 increasing

 

WOD

5 rounds

20 wall balls

10 knee to elbow

5 burpees

WOD Notes: This WOD should allow you to keep moving at a good pace the entire time.
Rest during the transitions between movements

 

Billerica Crossfit - 181211 Tuesday

5:15pm 6:15pm 7:15pm

 

Strength

Push jerks

5x5 increasing

 

WOD

12 min Amrap

10 kbs 53/35

10 abmat situps

10 box jumps
WOD Notes: Find your pace of your first round and try to maintain that pace the entire workout



Billerica Crossfit - 181212 Wednesday

5:15pm 6:15pm 7:15pm

 

Strength

Squat cleans

5x5 increasing

 

WOD

21-15-9

Hang cleans 135/95

Ring Dips

Row for cals

WOD Notes: Keep the weight as heavy as possible for the cleans. Break them into smaller sets in order to keep your grip strength for the whole workout

Cals on a rower move faster with strong pulls so keep good cadence

 

Billerica Crossfit - 181213 Thursday

5:15pm 6:15pm 7:15pm

 

Strength

Snatches 3reps EMOM 10

From the ground

 

WOD

5 rounds

10 Deadlifts 185/125

10 box jumps

10 burpees

WOD Notes: The weight for the deadlifts should be unbroken however heavy towards the last reps

 

Skill for the week:

Kipping pull-up practice;

5 min assault bike for cals

 

full workout
Image