Personal Record

Snatch
Then work on 1 Make up PR or work on a weakness

Monday Madness

All for Time:

4 Rounds of:
400m Row
10 x Deadlifts (215/145)
20 x Kettlebell Swings (53/35)

—Then—

20 x Double Unders (3:1 Singles)
9 x Chest-to-bar Pull-ups

30 x Double Unders
15 x Chest-to-bar Pull-ups

40 x Double Unders
21 x Chest-to-bar Pull-ups

50 x Double Unders
27 x Chest-to-bar Pull-ups

 

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The 12 Days of Christmas

1 – Clean (155/95)
2 – Front Squats (155/95)
3 – HSPU
4 – V-ups (weighted) (upstairs)
5 – T2B
6 – KBS (53/35)
7 – Box Jumps (24/20)
8 – Wallballs (20/14)
9 – Deadlifts (155/95)
10 – Pull-ups
11 – Burpees (upstairs)
12 – Pistols

*Exercises must be done in order to the song “The Twelve Days of Christmas”

*V-ups and Burpees will be done upstairs on the mezzanine level. You must go back down stairs to conduct all other exercises.

Personal Record

1RM Clean and Jerk
Make up one record
Work on a weakness (gymnastics or Oly Lift)

WOD

In Teams of 2 complete for Time:
40 x Overhead Squats (135/95)
300 x Double-unders (2:1 Singles)
60 x Kettlebell Thrusters (44/26)

*Must be done in order, no chipper!

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Mobility

5 Way Shoulder Mobility
High Posterior Chain Mobilization

Personal Records

Max Effort Toes to Bar
1RM Front Squat
1RM Strict Shoulder Press & Push Press

WOD (if time allows)

Partial CrossFit Games Open Workout 13.1
In a 12 minute window:
20 x Burpees
20 x Snatch (75/45)
15 x Burpees
15 x Snatch (95/65)
10 x Burpees
10 x Snatch (115/75)
5 x Burpees
Max Reps Snatch (135/95)

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Monster Madness

Personal Record:
2 Minutes Max Effort Push-ups

—Rest 2 Minute, then—

Personal Record:
2 Minutes Max Effort Sit-ups

—Rest 2 Minutes, then—

AMRAP in 6 Minutes of:
5 x Clean and Jerks (135/95)
5 x Burpee Box Jumps (24/20)

—Rest 2 Minutes, then—

AMARP in 5 minutes of:
20 x Double-unders (50 Singles)
5 x Power Snatch (95/65)

—Rest 2 Minutes, then—

AMAP in 3 minutes of:
10 x Wall ball Shots (20/14)
10 x Elevated Push ups

—Rest 1 Minutes, then—

AMRAP 1 minute of:
Max Effort Pull-ups

*Score = Total Reps

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Skills

Shoulder Press 5 x 5 (chose weight). Start strict, then move to push press if necessary, but only on the last 2 sets

GHD Sit ups: 3 x 20

WOD

5 Rounds for Time:
15 x Barbell Thrusters (95/65)
15 x Box Jumps (24/20)
15 x Kettlebell Swings (53/35)

Personal Record

2 Minutes Max Effort Double Unders
1 Rep Max Overhead Squat

WOD

AMRAP in 12 Minutes:
20 x Sandbag Step Lunges (35/25) (10 x each leg)
5 x Ring Muscle ups (Alt. is 5 x C2B pull ups + 5 x Ring Dips)
20 x V-ups

*If you fail to complete 2 full rounds in 12 minutes, your bonus is 20 x Burpees

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Personal Record

2 Minutes Max Effort Air Squats
1 Rep Max Bench Press

Lifting Review: Olympic Snatch

WOD

3 Rounds for Time:
400 Meter Row
10 x Snatch (95/65)
10 x Push-ups
5 x Snatch (95/65)
5 x Hand Stand Push ups

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Mobility

Olympic Wall Squat
Super Frog/Groin Stretch
Couch Stretch
Single Leg Flexion with ER Bias

Personal Record

Max Effort Pull-ups
1 Rep Max Deadlift

WOD

3 Rounds for Time:
20 x Toes to Bar (Alt. Hanging Knee Tucks)
30 x Sit ups
40 x Flutter Kicks (40 each leg)
50 x Double Unders (Alt. 100 x Singles)

 

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Monday Madness

CrossFit Baseline for Record:
500 Meter Row
40 x Air Squats
30 x Sit ups
20 x Push ups
10 x Pull ups

2 Minute Rest, Then…For Time:

4 Rounds of:
4 x Power Cleans (155/115)
4 x Front Squats (155/115)
4 x Shoulder to Overhead (155/115)

—Then—

40-30-20-10
V-ups
Wallballs (20/14)
Box Jumps (24/20)

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