Weekly Workouts Nov. 27-Dec. 2nd

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Fort Collins CrossFit

Weekly Workouts Nov. 27-Dec. 2nd

Fort Collins CrossFit

MONDAY

CrossFit:
Wendler Week 2 Overhead Squat:
Warmup Set 1: 5 @ 40%
Warmup Set 2: 5 @ 50%
Set 1: 3 @ 70%
Set 2: 3 @ 80%
Set 3: 3 or more @ 90%
-then-
For time:
1 mile run

Fort Collins CrossFit
TUESDAY

CrossFit:
Back Squat
10-5-3-1-1-1-3-5-10

Fort Collins CrossFit

WEDNESDAY

CrossFit:
21-15-9 reps, for time of:
Dumbbell Squat Clean Thruster, 50/35 lbs
Pull-up

Fort Collins CrossFit
THURSDAY

CrossFit:
“Kev” – Hero Workout
With a partner, complete as many rounds as possible in 26 minutes of:
6 Deadlifts, 315/205 lb, each
9 Bar Facing Burpees, synchronized
9 Bar Muscle-Ups, each
55-ft. Partner Barbell Carry, 315/205 lb

Yoga at 7:15pm:
Yoga with Dai

Fort Collins CrossFit
FRIDAY

CrossFit:
Each for time:
Run: 4x 800 m

CrossFit Cardio:
30min Alternating Every Minute on the Minute (AEMOM):
Min 1: Assault bike 10 cal
Min 2: 10 x Pullup
Repeat the sequence for 30min

CrossFit Cardio:
20min AMRAP:
100m Farmer Carry
5 x dumbbell thrusters
Run 100m

CrossFit Cardio:
100 thruster
*every time you drop the bar immediately run 800m
*immediately resume thrusters upon return from the run

Fort Collins CrossFit
SATURDAY 

Regularly scheduled team workouts

Yeti Christmas Party from 6-9pm

Fort Collins CrossFit