Monday 12/12
“Strength”
Deadlift
Every 2:30 for 4 Sets
8 reps 80% of 5RM
“Conditioning”
4 Rounds For Time
12 Alt. Back Rack Reverse Lunge (115/75)
50 Double Under
15/10 Cal Bike
Rest 1:00
Silver: 85/65, 30 DU
Bronze: 45/35, 10/8 cal, 100 Singles
Tuesday 12/13
“Strength”
E2MOM x 5
3 Hang Muscle Snatch + 2BTN PJ
“Conditioning”
CrossFit Games Open 11.6 / 12.5 / 18.5
7 AMRAP
3 Thrusters (100/65)
3 C2B
6 Thrusters (100/65)
6 C2B
….continue adding 3 reps until clock stops
Silver: Pull-ups, 76/55
Bronze: Ring Rows, 45/35
Rest 3:00
4 sets
:30 Wall Walk
:30 off
Wednesday 12/14
“Conditioning”
Partner WOD
20 AMRAP – Trade Rounds
20/15 Cal Row
10 Bench Press (135/95)
5 Burpees Over Rower
Silver: 115/75
Bronze: 75/45
5:00 Rest
10 AMRAP – Trade Rounds
2 Shuttle Runs (d+b=1)
120 ft. Dual DB/KB OH Carry (50/35)
Silver: 35/25
Bronze: 25/15
*Shuttle runs must touch the ground
*The carries can be scaled to SA OH, or to front rack
Thursday 12/15
“Strength”
3 Sets
3PC+3HPC+3FS
70% of Complex
“Conditioning”
5 rounds for time of:
10 Toes To Bar
10 Kettlebell Goblet Squats, 53/35 lbs
15 Box Jumps, 24/20 in
Silver: 35/26lbs, 20/16″, 5 TTB
Broze: 26/15lbs, Step-Ups, Scaled TTB
Friday 12/16
“Strength”
E2MOM x 5
3 PP + 2 PJ
“Conditioning”
10-9-8-7-6-5-4-3-2-1
Strict Pull-Ups
Hand-Release Push-Ups
Silver: Start at 8
Bronze: Seated Pull-Up, Banded, or Ring Row
Rest 5:00
8-6-4-2
Ring Dips
Alt. Pistols
V-Ups
Scale:
Keep feet on floor for assistance on dips.
Pistols can be any scaling option (SL box squat, SL touch down, band assisted…etc.
V-Ups can be gymnastics crunches
Saturday 12/17
“Conditioning”
5 Sets – Scramble the Order Each Set
A. 500/400m Row
B. 30 Double Unders*
C. 8 Front Squats (95/65)
D. 8 Bent Over Barbell Row (95/65)
E. 8 Deadlift (95/65)
Rest 2:00
Silver: 75/55
Bronze: 65/45
*60 Singles
