Billerica Crossfit - Week of 12/3


Published December 2, 2018


This Week we are maxing out on our lifts

Monday we have a benchmark wod called Jackie its a classic and is made to move quickly minimal rests

Thursday we are doing our SKILL which is ROPE CLIMBS Try your best to make it to class!

 

Billerica Crossfit - 181203 Monday

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

Strength

Max back squats

Max push Press

 

Wod

Bench Mark WOD

Jackie

For Time

1000m row

50 thrusters 45/35

30 Pull-ups

WOD Notes: Keep your pace on the Row so you are able to move right into Thrusters

The thrusters will feel light stop yourself before burning out to quickly. Keep the rests SHORT as they will burn up the most time.



Billerica Crossfit - 181204 Tuesday

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

Strength

Max hang cleans

Or max back squats/ push Press if missed yesterday

Wod

12 min AMRAP

15 Deadlifts 135/95

10 box jumps

5 Push Jerks135/95

WOD Notes: The deadlift should feel light however always make sure you have good technique. Drive the hips back to make sure you have good touch and go.

 

Billerica Crossfit - 181205 Wednesday

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

Strength

Max Thrusters

And max hang snatches if missed yesterday

WOD

For Time

21-18-15-12-9

Wall balls

KBs 70/53

Row for cals

WOD Notes: This Wod should be UNBROKEN give yourself a pause between the movements so you are able to complete this.

 

Billerica Crossfit - 181206 Thursday

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

Strength

Max Squat cleans

And max thrusters if missed yesterday

 

SKILL

Rope Climbs

 

WOD

5 Rounds

10 Squat Cleans 135/95

10 Ring Dips

WOD Notes: The squat cleans should be done as singles to maintain grip strength. The Ring Dips think about breaking them into sets that you can maintain the entire WOD

 


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