Weekly CrossFit & Function Workouts 12/02/24 – 12/08/24

Monday 12/02/24
CrossFit:
Back Squat
10-8-6-4-2
rest 2 minutes between sets
+
Every 3 minutes, for 15 minutes (5 sets) of:
50 Double Unders
12 Wallball Shots 30/20

Function:
Goblet Squat
10-8-6-4-2
*increase weight as reps drop
+
Every 3 minutes, for 15 minutes (5 sets) of:
50 Single Unders
12 Wall Ball Shots (20/14)

Tuesday 12/03/24
CrossFit & Function:
10 Rounds For Time:
5 Strict Pull-ups
10 DB Bench Press (50/35)
12/10 Calorie Bike Erg
rest 2:00 after each round

Wednesday 12/04/24
CrossFit:
1 Power Snatch + 1 Hang Power Snatch
rest 2 minutes x 5 sets
+
EMOM 12
1- 10/7 cal ski
2- 10 Deadlifts (Bodyweight)
3- 10 Box Jumps (24″/20″)
4- rest

Function:
2 Snatch grip deadlifts
rest 2 minutes x 5 sets
+
EMOM 12
1- 10/7 cal ski
2- 10 KB Deadlifts (53/35)
3- 12 Broad Jumps
4- rest;

Thursday 12/05/24
CrossFit:
Push Jerk x 2 reps
rest 2 minutes x 5 sets
+
AMRAP 3
6 Push Jerks (115/85)
9 Toes to Bar
12 Air Squats
rest 2 minutes x 3 rounds

Function:
Strict Press x 2-3 reps
rest 2 minutes x 5 sets
+
AMRAP 3
6 Strict Press (95/65)
9 Sit-ups
12 Air Squats
rest 2 minutes x 3 rounds

Friday 12/06/24
CrossFit & Function:
Heavy DB Row x 6-8 reps per arm + 20 Band Facepulls
rest 2 minutes x 4 sets
+
Row x 10/7 cal (SPRINT)
100ft sandbag carry
REST 2:00 x 6 sets

Saturday 12/07/24
CrossFit:
1 Power Clean + 2 Hang Power Cleans
rest 2 minutes x 4 sets
+
AMRAP 10
3 Chest to Bar Pull-ups
6 Hang Power Cleans (95/65)
12 Barbell Back Rack Reverse Lunges (95/65)

Function:
Clean Grip Deadlift x 4-6 reps
rest 2 minutes x 4 sets
+
AMRAP 10
3 Strict Pull-ups
6 Russian KBS
12 Goblet Reverse Lunges

Sunday 12/08/24
In teams of 2:
Buy in: 1,000ft KB Farmer’s Carry*
100 DB Bench Press
100 Sit-ups
100 Cal Ski Erg