Training 12-21 to 12-27

Are you following Amity CrossFit on Instagram?

Are you following Amity CrossFit on Instagram?

Monday

A: Segment Deadlift + Deadlift @22x1 - (1+3) x 4 sets; RAN
*Pause 5 secs at 1”
*Perfect positions
B1: Windmill @2011 - 5 x 3; rest 30s
B2: Hollow rock - 50 x 3; rest 30s
B3: Straight Arm Star Plank - 30s/side x 3; rest 2-3

Tuesday

A: Wtd Pull Ups @2111 - build to a heavy set of 3
+
With a 20 min cap

35m Farmer Walk
6 burpee
Hang Power clean ladder 1-10
15 Double Under

Wednesday

A: DB Bench Press - build to tough 5 in 5 sets
B: DB Bench Press - 10-9-8-7-6-5-4-3-2-1
*65-75% of heavy 5
+
"Jackie"

Row 1k
50 Thruster empty bar
30 pull up

Thursday

A: Thruster - Heavy 2
+
4 rds

15 KBS
12 Thruster
9 No Pushup Burpee
6 Toes to bar

Friday 

rest

MERRY CHRISTMAS!

and Happy all other holidays as well

Saturday

5 sets

30 Sledgehammer Swings
50m waiter walk/hand
15 box jump w/step
9 stone to shoulder