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Monday (Dec 5th)

Front Sqauts Week 4 of 4

2x4 75%

2x2 90%

On a Monday?!

For time:

60/50 Cal Bike

30 Bar Facing Burpees

15 Thrusters 105/75



DB(2) Thrusters



Tues (Dec 6th)

Tank Top Tuesday 2.0

Every :90 x 16 (5 rounds)

-8 Barbell Bench Press 55-65%

-8-12 Barbell Upright Row w/2-3sec Temp Down

-8/8 SA DB Strict Press

-16Alt KB Gorilla Row

Movement quality > weight

Wed (Dec 7th)



*Goal today is to build to a heavy set of 2, with good form.


3 Rounds for time:

400m Run

21 Kettlebell Swings 53/35

12 Pull-ups

Core Work:

5:00 AMRAP

15 Med Ball Sit-Ups

:20 Plank

Thurs (Dec 8th)

Easy Rider

28:00 AMRAP

1000m Row

200 Double Unders

1000m Ski

100m Farmers Carry

50/40 Cal Bike

100ft Walking Lunges

Fri (Dec 9th)

Squat Clean

10:00 EMOM

1 Squat Clean + 1 Hang Sqaut Clean

*Start at 60% of 1RM Clean and build

CrossFit Games Open 13.4

Complete AMRAP in 7 min of:

3 Clean and Jerk 135/95

3 Toe to bar

6 Clean and Jerk

6 Toe to bar

9 Clean and Jerk

9 Toe to bar

12 Clean and Jerk

12 Toe to bar

15 Clean and Jerk

15 Toe to bar

18 Clean and Jerk

18 Toe to bar

21 Clean and Jerk

21 Toe to bar

*if you complete the round of 21, go on to 24. If you complete 24, go on 27, etc.


DB(2) Hang Clean and Push Press

Sit ups


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