WOD

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CrossFit WOD, December 12, 2023

CrossFit – Tue, Dec 12

Shoulder Press (5×5 Climbing )

Start first working set around 65%

Metcon (Time)

For Time:

9 Thrusters

200m Run

12 Thrusters

400m Run

15 Thrusters

600m Run

18 Thrusters

800m Run

Barbell ADV RX 95/65 RX 75/55

Do Not Drop the Barbell

Metcon

Every other minute on the minute

5×5 weighted T2B

EMOM

5×10 unweighted T2B

CrossFit WOD, December 11, 2023

CrossFit – Mon, Dec 11

Front Squat (5×5 climbing )

Start your first working set around 65%

Metcon (Time)

Cash – In 60/45 Calorie Bike

5 Rounds:

10 Power Snaches 75/55

3 Rope Climbs

Cash – Out 60/45 Calorie Row

RX Power Clean 95/65 & 10 C2B

Metcon

6 sets

3-5 strict pull-ups

CrossFit WOD, December 9, 2023

CrossFit – Sat, Dec 9

Metcon (Time)

Partner WOD

5 Rounds For Time:

40 DB Lunges (50/35)

30/24 Calorie Row

20 T2B

12 Burpee Box Jumps (24/20”)

*Lunges can be walking, reverse or forward

CrossFit WOD, December 8, 2023

CrossFit – Fri, Dec 8

Clean (4 Sets of Clean Complex)

4 Sets:

1 Squat Clean+ 1 Hang Squat Clean from below the knee + 1 Hang Squat Clean from above the knee + 1 Jerk

Rest 2-4 Minutes Between Sets

: 75-80% of 1RM Squat Clean

Focus on technique through the different positions as well as speed/explosiveness. Move quickly and aggressively with sound technique. This is one full unbroken set.

The Jerk can be split or push.

Metcon (Time)

Cash-out 30/24 Calorie Echo Bike

5 Rounds:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Cash-Out 30/24 Calorie

ADV RX: 155 / 105

RX: 135/95

Goal is 2:30-3:00 on the bike each time and 7 minutes to do 5 Rounds.

Extra work

2 Sets:

Max Strict Handstand Push-ups

Max Strict Banded Pull-ups

Rest 1:00 between

CrossFit WOD, December 7, 2023

CrossFit – Thu, Dec 7

Metcon (Time)

Partner WOD

4 Rounds For Time:

40 Push-ups

60 Sit-ups

400M Run

10-8-6-4 Rope Climbs

CrossFit WOD, December 6, 2023

CrossFit – Wed, Dec 6

Push Jerk (On the 3:00 x 3 sets:
3 Push Jerks
Build in weight starting around 75-80%
)
Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

60 DU

10-20-30…Wallballs 20 / 14 lb to 10/9ft.

continue to add 10 reps every round. score is rounds and reps

– Let’s aim to complete the double unders in 1-2 sets each round. If you take a break, try to keep it 10 seconds or less. – Try to hold onto the ball for sets of 10 or more in this workout. The key here is to keep your breaks short. Try to keep breaks 10 seconds or less.

CrossFit WOD, December 5, 2023

CrossFit – Tue, Dec 5

Metcon (AMRAP – Reps)

AMRAP 4:

400 Meter Run

27/21 Calorie Row

Max Power Snatches 75/55

—Rest 4 Minutes—

AMRAP 4:

400 Meter Run

21/15 Calorie Row

Max Power Snatches 95/65

—Rest 4 Minutes—

AMRAP 4:

400 Meter Run

15/12 Calorie Row

Max Power Snatches 115/85

RX Power Clean 95/65, 115/85, 135/95

CrossFit WOD, December 4, 2023

CrossFit – Mon, Dec 4

Front Squat (5×3 Climbing )

On the 3:00 x 5

3 Back Squats

Start you first working set around 65-70%

Metcon (Time)

7 Rounds For Time:

7 Thrusters 75/55

7 C2B

7 Burpees to a target

RX pull-ups

CrossFit WOD, December 2, 2023

CrossFit – Sat, Dec 2

Metcon (Time)

Partner WOD

4 Rounds

10 Deadlifts (225/185)

40 Wallballs

40 Over the Bar Burpees

CrossFit WOD, December 1, 2023

CrossFit – Fri, Dec 1

Back Squat (4×6 65%)

ON THE 3:00 x 4 sets

6 Back Squats @65%
5 second pause at the bottom

Metcon (Time)

30 T2B

2,000m Row

30 T2B

2,000m Row

30 T2B

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