Billerica Crossfit - Week of 12/17


Published December 16, 2018


*Saturday we will be doing 12 Days of Crossfit*

*No Classes Dec 24 and 25*

 

Billerica Crossfit - 181217 Monday

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

 

Strength

Push Jerks

5x5 across

Use a weight between your 3rd and 4th set from last week

 

WOD

12 min AMRAP

And 3 Rounds for Time

3 Power Cleans 155/105

6 Burpees

9 box Jumps

WOD notes: your first 3 rounds are for time. Once finished with 3 rounds continue until 12 min amrap is complete

 

Billerica Crossfit - 181218 Tuesday

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

Strength

Squat cleans

5x5 across

Use a weight between your 3rd and 4th set from last week

 

WOD

3 Rounds

500m row

20 kbs 53/35

10 pull-ups

WOD Notes: This wod should be pushed through the entire workout

 

Billerica Crossfit - 181219 Wednesday

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

Strength

Snatches

12 min EMOM 3 Reps

 

WOD

5 Rounds for time

7 Cleans 135/95
7 Front Squats 135/95
7 Push Jerks 135/95

WOD Notes: Rest on your 6th Clean so your 7th clean can go right into your first front squat.

 

Billerica Crossfit - 181220 Thursday

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

Strength

Deadlifts

5x5 across

Use a weight between your 3rd and 4th set from last week

 

WOD

For Time

40-30-20-10

Wall Balls
Abmat Situps
Box Jumps

WOD Notes: Plan your breaks during the larger sets. Try to go unbroken the final round

 


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