Dec 02

Saturday, Dec 3, 2016


CrossFit 417 – CrossFit

Warm Up A 10min to complete (No Measure)

160′ side slide L and R

20 x Pogos

15 x Double KB Russian swings,

160′ Double KB Oh walk

45′ Power skips down 45′ back

160′ Bear Crawl

60s KB front rack hold every 10s stand up

25 hollow crunches

10 x Clapping Pushups or reg

60s passive ring hang with weight

Metcon (Time)

60/50 cal row

50 Abmat sit-ups

40 Wallballs 20/14

30 Power snatch 115/80

20 Bar mu

Dec 01

Friday, December 2, 2016

CrossFit 417 – CrossFit

Warm Up E (No Measure)

400m Run

20 Air squats

10 T-Pushups

10 Lying leg lifts

12 DB lateral raises

10 BB muscle snatch

10 Arch to Hollow from bar

5 Bar pullovers or 5 Candle stick rollups

Metcon (Time)

With a partner complete the following

100 DB Power Snatch 70/55

75′ Plate OH Walking Lunges 45/35(both partners at same time)

100 T2B

75′ Plate OH Walking Lunges 45/35(both partners at same time)

100 Burpee Box Jump Overs 24/20

Nov 30

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Nov 30

December 1st


CrossFit 417 – CrossFit

Warmup (5-10 mins)

Warm Up E (No Measure)

400m Run

20 Air squats

10 T-Pushups

10 Lying leg lifts

12 DB lateral raises

10 BB muscle snatch

10 Arch to Hollow from bar

5 Bar pullovers or 5 Candle stick rollups

Metcon (Time)

3 Rounds For Time:

50 Double Unders

30 Hand Release Push Ups

15 Power Cleans 135/95

Nov 30

SkinnyFit 12.1.16


CrossFit 417 – SkinnyFit

Metcon (AMRAP – Rounds and Reps)

25 min AMRAP

1,2,3,4,5……..

Front Rack Lunges RX 65lbs

Burpees

Push Press RX 65lbs

Reverse Burpees

*200 m row in between each set

Nov 30

Thursday, December 1st, 2016


CrossFit 417 – Endurance Class

Metcon

Score is total reps.

Metcon (AMRAP – Reps)

5 Rounds of:

1:00 ME Burpees

1:00 ME Air Squats

:30 ME Pushups

:30 ME Mountain Climbers

1:00 ME Jumping Lunges

1:00 Rest

Nov 29

Wednesday, Nov 30, 2016


CrossFit 417 – CrossFit

Warm Up C (No Measure)

1 Round

300m Row

160′ Farmers Carry 1 db 1 kb

80′ DB Oh carry L-R

10-20 Diamond Pushups

45s Passive ring hang

15 BTN Press

10min EMOM (10 x 1 )

1 C & J ascending in weight each min.

Metcon (Time)

5 Rounds

15 Wallballs 20/14

11 DB Sh 2 OH 55/35 or Strict HSPU

8Box Jumps 24/20

Nov 28

Tuesday, Nov 29, 2016


CrossFit 417 – CrossFit

Warm Up B (No Measure)

30 x Jumping Jacks

10 x Sumo inchworm + pushup

10 x Spine ringers

20 x Good mornings

20 x Arch to hollow on bar

160′ Single arm DB farmers carry L and R

15 x Single arm KB high pull R-L

9 x Strict T2B

6 x Burpee to full squat + jump and touch bar

RDLs + DB Strict Press

not for time

6 rounds

6 BB RDLs

6 DB Strict Press

Metcon (Time)

4 Rounds

20 Deadlifts 165/115

500m Row

20 Burpees

Nov 28

Tuesday 11.29


CrossFit 417 – SkinnyFit

EMOM

20 minutes

Even – Row 100 meters

Odd – 10 Burpees over rower

Base Conditoning

Tibata

Kettlebells

Sit Ups

Slam Balls

Toes to Ring

Overhead Plate Lunges

Nov 28

Nov 29th 2016


CrossFit 417 – Endurance Class

Metcon (AMRAP – Rounds and Reps)

25 Min AMRAP

Partner Workout:

Partner A) Calorie Row

Partner B) 15 Clean & Jerks (95/65)

Sled Drag 80ft. (90/45)

10 T2B

Alternate Rounds

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