Billerica Crossfit - Week of 1/7


Published January 6, 2019


This week is the first monday of the month and we will be doing Crossfit WOD Cindy.


We are also starting a push up challege. This week we need to have you test your max pushups with no pause at top or bottom. Good form is key. Once everyone has tested next week we will start the 8 week program. 

 

Billerica Crossfit - 190107 Monday

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

 

Strength

15 min emom

2 snatches

 

WOD

Cindy

20 min Amrap

5 pull-ups

10 Push ups

15 Air squats

 

Billerica Crossfit - 190108 Tuesday

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

 

Strength

Squat Cleans

5x3 across

 

WOD

21-15-9

Thrusters 95/65

Abmat Situps

Box jumps

 

Billerica Crossfit - 190109 Wednesday

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

 

Strength

Deadlifts

5x3 across

12 min amrap

7 kbs 53/35

7 burpees

7 wall balls

 

Billerica Crossfit - 190110 Thursday

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

 

Strength

Push Jerks

5x3 across

 

WOD

3 Rounds amrap

1 min row for cals

1 min power cleans 135/95

1 min front squats 135/95

1 min push Press 135/95

1 min Rest

 


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