12/07/2016 Wednesday


Ashburn CrossFit – CrossFit

Warm-up

Down and Back Drills

Weightlifting

Back Squat (5-5-3-3-1-1)

Metcon

Metcon (Time)

3 Rounds:

15 Goblet Squats

15 Toes To Bar

15 Burpees

12/06/2016 Tuesday


Ashburn CrossFit – CrossFit

Warm-up

Coach Boz

Weightlifting

Push Jerk (1RM)

15 min to find 1RM

Metcon

Metcon (Time)

5 Rounds:

10 Push Ups

10 OH Lunges (45/25)

10 Pull Ups

10 Box Jumps

12/05/2016 Monday


Ashburn CrossFit – CrossFit

Warm-up

2 min Jump Rope

Weightlifting

Clean Pull (2-2-2-2-2)

Squat Clean (1RM)

10 minutes to find 1RM. 3 Months or less can scale this to Hang Power Clean, and use 50% for metcon.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

10 Hang Power Cleans (135/95)

15 Kb Swings

100 Single Unders

12/3/2016 Saturday


Ashburn CrossFit – CrossFit

Warm-up

Weightlifting

Paused Back Squat (3-3-3-3-3-3)

Pause each rep for 2 seconds in bottom position.
@ 60%. 2 min rest in between sets.

Metcon

Metcon (Time)

5 Rounds:

5 Burpee Pull Ups

10 AbMat Sit Ups

15 Kb Swings

12/2/2016 Friday


Ashburn CrossFit – CrossFit

Warm-up

Down and back

Weightlifting

3 months or less will Push Jerk.

Push Jerk (2-2-2-2-2)

Split Jerk (2-2-2-2-2)

Metcon

Metcon (Time)

6 Rounds:

40 Double Unders

20 Wallballs

10 Calories or 100m Run
3x singles. Run, row or bike. 20 min cap.