CROSSFIT
Monday 12/21
“STRENGTH”
EMOM 6 Minutes:
1 Deadlift + 1 Squat Clean
– REST 5:00 –
Every 3:00 for 12:00:
3 Deadlifts
6/6 Rear Foot Elevated Split Squats
“CONDITIONING”
AMRAP 8
10 Back Squats
10 Strict C2B
“gold” – BW
silver” – .75 BW
“bronze” – .5 BW
Tuesday 12/22
“STRENGTH”
Every 2:00 x 5 Sets:
8 Bench Press
“CONDITIONING”
For Time:
100 PushUps
75 T2B
25 Burpee Pullups
Wednesday 12/23
“CONDITIONING”
Teams of 2. Trade Every 25 Wall Balls.
For Time:
300 Wall Balls (20/14)
—————–
Cash-out 2020m Row
Thursday 12/24
“CONDITIONING” #1
“MISTLE-TOAD”
For Time:
20 Air Squat Hops Over DB
40 Shoulder to Overhead
20 Air Squat Hops Over DB
30 Squat Cleans
20 Air Squat Hops Over DB
20 Thrusters
20 Air Squat Hops Over DB
10 Clusters
“Gold” – 95/65
“Silver” – 75/55
“Bronze” – 45/35
“CONDITIONING” #2
4 x 25 Cal Bike
Rest As needed
Saturday 12/25
Community WOD:
Partner Murph
Teams of 2-3 trade as needed, run together
*No Cindy Style
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
BOOTCAMP (AM Classes Only)
Monday 12/21
4 Sets:
AMRAP 3 minutes:
10 Assault Bike Calories
10 KB Sumo DL High Pull
10 Weighted Box Step Overs
-Rest 3 min
Row 8 minutes for distance
Tuesday 12/22
6 Sets:
AMRAP 3 minutes:
250m Row
10 DB Thrusters
12 Burpees
14 KB Swings
– Rest 4 min between each AMRAP
Wednesday 12/23
Teams of 2
10 Rounds:
1500m Bike
15 Burpee to plate
15 Medicine ball cleans