Friday

CrossFit Heath – Performance Accessory Work Metcon (Weight) 4 x 6 Front Squats *Increase weight each set (Double DB Squats) Metcon (Weight) 4x 12 Deficit RDL * Same weight across MOD: Boxes with KB Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15 5 Power Cleans 155/105 10 HSPU (Seated DB strict press) 15…

Thursday

CrossFit Heath – Performance Accessory Work Metcon (No Measure) 3 Supersets 20 DB Alternating hummer curls 10 Strict Press (Unbroken) Rest 60sec 3 Super sets 12 Pendlay Barbell Rows 10 Good mornings with barbells Rest 90sec *Increase weight each set. Metcon Metcon (Time) FOR TIME: 2000m/1600m | 120|90 Cal. Bike *Every 2min* 5 Burpees over…

Wednesday

CrossFit Heath – Performance Accessory Work Metcon (No Measure) 3x 1:00 Plank Hold (:30) 100m Farmers Carry Rest 60sec Metcon Metcon (Time) For Time: 100 Toes To Bar *Every time you break 35 Double Unders (50 Singles) MOD: 100 Sit ups *After every 20 sit ups complete 50 Singles

Tuesday

CrossFit Heath – Performance Accessory Work Metcon (No Measure) 3x 10 *each side Plated Overhead Lunges Rest 60sec 3 Supersets 12 Glute bridges 20 Glute March Rest 60sec Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 20 400m Run | 500m Row | 40/28 cal bike 12 Deadlifts 185/135 (Double KB deadlifts) 9 Pull…

Monday

CrossFit Heath – Performance ALL are welcome to try out CFHeath Jan. 6th – Jan. 31st for FREE!! Accessory Work Metcon (No Measure) 3 Super Sets 10 DB Tricep Extensions 15 DB Lateral- TO – Front Raises Rest 90Sec 3 Supersets 8 Strict Press 5-8 Strict Pull Ups Rest 60sec Metcon Metcon (Time) For time…

Saturday

CrossFit Heath – Performance Metcon Metcon (AMRAP – Rounds and Reps) Team of 3, AMRAP 30 2, 000 Meter Bike 100 Front squats 95/65 2, 000 Meter Bike 15 Rope Climbs 2,000 Meter Bike 100 Lateral Barbell Burpees

Friday

CrossFit Heath – Performance Metcon Metcon (Time) For Time: 50 Pull-ups (50 Ring Rows ) 30 Clean and Jerks 135/95 (DB Hang Clean/Jerk) 50 HSPU (Hand Release Push Ups) Accessory: OPTIONAL Metcon (No Measure) Bike Recovery 3 Rounds (12 Minutes Total): 3 Minutes Light 1 Minute Moderate 3 Sets 10 (Total) Front Rack Reverse Lunges…

Thursday

CrossFit Heath – Performance Metcon Metcon (AMRAP – Rounds and Reps) “2020” AMRAP x 20 20 Calorie Row 20 Wall Balls 20/14 20 T2B (K2C | Leg Raises) Accessory: OPTIONAL Metcon (No Measure) 4×6 Strict Press Rest 2min 4×12 DB Lateral Raises DB tricep kick backs *each side Rest 90sec

Tuesday

CrossFit Heath – Performance Metcon Metcon (Time) For Time: 25-15-5 Hang Squat Cleans 135/95 Box Jumps Overs 24/20 Accessory: OPTIONAL Warm-up (No Measure) 4×8 Back squats Rest 2min 3×10 *Each side DB Split Squats Rest 90sec