CrossFit Peachtree

WORKOUT OF THE DAY

Thursday - December 18, 2014

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A1. 4×12 HSPU
Rest 60sec
A2. 4×12 Strict C2B Pullups
Rest 60sec

B. Tabata Mash Up
Shoulder to OH 115/75
Hang Power Cleans
Front Squats

Thursday - December 18, 2014

chasekelsey

OLY
A. 3×3 Muscle Snatch – Rest 60sec
B. 3×3 Snatch Balance- Rest 60sec
C. 1RM Snatch- 15min

Endurance
15 Min
3000m Row (Women 2500)
Remainder of time AMRAP Burpees over Rower

Tuesday - December 16, 2014

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A1. 5×10 (5 each leg) Front Rack Bulgarian Split Squat
Rest 60sec
A2. 5x 60sec Weighted Plank – heaviest possible

B. For Reps
-2 Min Max Ball Slams 40/30
-6 Min AMRAP
30 Double Unders
10 Pull Ups
-2 Min Max Ball Slams 40/30
-6 Min AMRAP
12 Toes to Bar
15 Wall Balls 20/14
-2 Min Max Ball Slams

Tuesday - December 16, 2014

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A. 5×5 Push Press in a Split – Rest 60sec

B. 5×5 Pendlay Row – Rest 60sec

C. For Time
12-9-6-3
Power Cleans 145/100
Burpee Box Jumps 24/20

Monday - December 15, 2014

jaime

A1. 5×3 1+1/4 Back Squat
Rest 60sec
A2. 5×5 Tempo Ring Dips (3sec down,3sec hold at bottom,3sec up, 3sec hold at top)
Rest 60sec

B. 5 Rounds
7 DB Thrusters 50/30
14 DB Swings 50/30

C. Core (If time)
2 Rounds
Accumulate 2min in L Hang
20 Supermans – 1sec hold at the top
20 Weighted Unanchored Situps

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