Weekly Workouts Dec 26th – 30th

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Fort Collins CrossFit Gym

Weekly Workouts Dec 26th – 30th

Merry Christmas everyone! Hope you have a fantastic time with family and friends this holiday season 🙂  Stay safe, have fun!

Monday:

Ring push-up ladder

Rest 5 minutes

Body-weight front squat ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

 

Tuesday:

10 80-yard shuttle sprints
Rest as needed between efforts.

For each sprint, run 10 yards out, 10 back, 20 out, 20 back, 10 out, 10 back

 

Wednesday:

“Joshie”

3 rounds for time of:
(35lb/25lb) Kettle-bell snatches, 21 reps, right arm
21 L pull-ups
(35lb/25lb) Kettle-bell snatches, 21 reps, left arm
21 L Pull-ups

Post time to comments.

These are squat not power snatches.

 

Thursday:

Thruster 5-5-5-5-5 reps

Thruster

 

Friday:

Skill practice day! Three options to mix and match

A) Handstand walk/handstand pushups

B) Muscle ups (rings or bar)

C) For time: 50 muscle-ups

We will be playing around on all the muscle-up progressions today and working on handstand walks / handstand pushups.

Derek demonstrating the muscle-up progression