/var/www/html/wp-content/themes/Divi/single.php 12302019 | Good For You CrossFit

Holiday Schedule:

  • 12/31- Open Gym  11:30 – 1:30
  • 1/1 Open Gym  12:30 – 2:00  & 4:30 – 6:00

*****

WORKOUT 12/30/2019

STRENGTH

Week #1 Random Strength

  • 3 reps of Hang Snatch Every 90 seconds for 12 minutes

*Increase weight after 4 sets.

CONDITIONING

Complete 4 rounds for time of:

  • 25 Double Unders
  • 5 Hang Power Snatch (M:115#/W:80#)
  • 25 Double Unders
  • 5 Overhead Squats (M:115#/W:80#)
  • 100m Run

*Sub 40 single unders for the double unders. Target time is 10 minutes. Time cap is 13 minutes.

CARDIO CROSSFIT

1- Complete as many rounds as possible in 7 minutes of:

  • 15 Plate Thrusters
  • 12 Abmat Sit-ups
  • 100m Run

Rest 3 minutes, then….

Complete as many rounds as possible in 7 minutes of:

  • 15 American Kettlebell Swings
  • 25 Jumping Jacks
  • 100m Run

Rest 3 minutes, then….

Complete as many rounds as possible in 7 minutes of:

  • 15 Plate Ground to Overhead
  • 12 Abmat Sit-ups
  • 100m Run

2- [:30 Work + :30 Rest] x 8

  • Odd- MaxCalorie Ass Bike
  • Even- Max Rep Mountain Climbers