Weekly Workouts for December 4th-8th

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Yeti Cave

Weekly Workouts for December 4th-8th

CrossFit in Fort Collins

“MAX OUT MONDAY”

CrossFit:

Wendler Week 3 Overhead Squat:
 5 reps @ 40%
 5 reps @ 50%
 5 reps @ 75%
 3 reps @ 85%
 1 or more reps @ 95%
 -then-
 7 2-minute rounds of:
 25-cal. row
 205-lb. jerks, max reps
 There is no rest between rounds.

*12:30pm class will be open gym only today!

CrossFit in Fort Collins

TUESDAY

CrossFit:
 Emily
 10 rounds for time of:
 30 double-unders
 15 pull-ups
 30 squats
 100-m sprint
 Rest 2 minutes

CrossFit in Fort Collins

WEDNESDAY

CrossFit:
Hang power clean 3-3-3-3-3-3-3 reps

Pilates at 7:15pm:
 Pilates with Sarah
This is Sarah’s last pilates class before she moves to Denver!

CrossFit in Fort Collins

THURSDAY

CrossFit:
 30-20-10 reps for time of:
 GHD sit-ups
 Toes-to-bars
 Wall-ball shots, 20-lb. ball

Yoga at 7:15pm:
 *MIGHT BE CANCELLED, Dai was in an accident and might not be ready to do class this week

CrossFit in Fort Collins

FRIDAY

CrossFit:
 Front squat 5-5-3-3-3-1-1-1-1-1 reps

CrossFit in Fort Collins

Weekly CrossFit Cardio:

CrossFit Cardio:
Four rounds for time:
6min Assault Bike only legs
50 air squats
40 walking lunges
30 lunge jumps
20 squat jumps
1min hollow body hold

CrossFit Cardio:
30min AMRAP:
Row 250m
25 pushups
25 Russian-twists with med ball or plate

CrossFit Cardio:
Two Rounds for Total Combined Distance
5min Sled Push
5min Assault Bike
5min Farmer carry

CrossFit in Fort Collins