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Saturday Partner Workout 12/8

Rising CrossFit Ballantyne – CrossFit WOD

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25 minute partner AMRAP: (AMRAP – Rounds and Reps)

3-6-9-12-15-18…etc…

T2B

squat clean plus thruster (clusters) (55/75)(75/105)

OH wall ball stationary lunge (14/20)

WOD 12/7

Rising CrossFit Ballantyne – CrossFit WOD

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Partner conditioning: For total time: (Time)

5 Rounds:

400 m run

35 ab mat situps

Each person runs 5x and does 5 sets of situps. Wait for each partner to finish before switching

8 RFT: (Time)

10 med ball cleans (14/20)

5 DB Man Makers (20/35)

Man Maker = push-up with hands on DBs (R arm row, L arm row, hop feet in, squat clean DBs to your shoulders and finish with S2OH

Bootcamp 12/7

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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for total time: Partner work/rest (Time)

Each partner does 4 400 m row sprints

(rest while your partner is going)

for total time: (Time)

15 Curtis P (35/45)

200 m run

10 Curtis P (55/75)

400 m run

5 Curtis P (75/95)

600 m run

cash out: 40 wall sit

20 burpees

10 goblet squats (1/1.5)

Bootcamp 12/6

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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2 RFT: (Time)

50 wall balls

800 m run

12 min AMRAP: (AMRAP – Rounds and Reps)

8 man makers (Row r, push-up, R l, hop feet in, clean DBs to shoulders and then stand up and S2OH)

9 power cleans (65/95)(85/125)

WOD 12/6

Rising CrossFit Ballantyne – CrossFit WOD

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10 min EMOM:

EMOM complete 4 thrusters at 65%

Partner Workout: work/rest, break up movements however you want (AMRAP – Reps)

18 minute AMRAP:

50 deadlifts (95/135)(115/165)

60 burpees

70 air squats

80 ab mat situps

90 KB goblet stationary lunges (1/1.5)

100 DU

Intro to fitness

Rising CrossFit Ballantyne – Intro to Fitness

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Deadlift

learn the basics

5 sets of 5

5 RFT: (Time)

20 goblet squats

16 box step ups with DBs

12 calorie row

10 burpees

Bootcamp 12/5

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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Partner Met Con (Time)

Each person does 5 rounds in work/rest format

250 row sprint

10 burpee w/lateral jump over the rower

10-9-8-7-6-5-4-3-2-1 (Time)

push press (65/95)

Kb swings (1/1.5)

back squats

push-ups

WOD 12/5

Rising CrossFit Ballantyne – CrossFit WOD

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Touch and Go Power Cleans

5 sets of 3 reps

all reps must be completed in 30 seconds

For total time: (Time)

5-10-15

800 m run

15-10-5

hang cleans (75/105)(95/135)

pull-ups

wall balls

bootcamp 12/4

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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16 minute Emom (AMRAP – Reps)

min. 1: 20 Wallballs

min. 2: Gliders

min. 3: 12 Push Press (55/75)

min. 4: 12 Shoot thrus

21-15-9-6-3 (Time)

Deadlift (95/135)(125/185)

Bar facing burpees

Wod 12/4

Rising CrossFit Ballantyne – CrossFit WOD

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12 min EMOM:

odd minutes: 8 push jerks (95/135)(105/155)

even minutes: 12 burpee lateral paralette jump over

record weight

10-9-8-7-6-5-4-3-2-1 (Time)

T2B

single arm alternating KB snatch (1/1.5)

push-ups (x2)

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