CrossFit Programming – Week of December 16th, 2019

🚨Programming for Week of Dec 16th🚨



🎯Reminder: Only BROWN Level Shown
 
🎯We hope you guys had a great time at the Holiday Party! We look forward to this every year because it’s our chance to say thank you and have some fun together!
 
🎯Also, if you look at the end of THIS WEEK, we have our annual 12 Days of Christmas WoD! Make sure you’re here for this as this one is a fun [potential] partner WoD for a big send off for the year! Look for signup sheets in house for heats and partners!
 

💣Monday💣

🧨Overhead Squat
Build to a Heavy
Snatch Balance
+
OH Squat
 
🧨“Blips and Chitz”
For Time
50/40 Cal Row
200 Doubleunders
30 Burpee Box
Jumps 24/20
 

💣Tuesday💣

🧨“Torque Converter”
For Highest
Weight/Watts
10 minutes
Accumulate
Thrusters
10, 10, 10, 10
 
Rest 3:00
 
10 minutes
accumulate
Power Cleans
10, 10, 10, 10
 
Rest 3:00
 
10 minutes
accumulate
4 x 12 sec
Airbike/Row
For Max Wattage
 

💣Wednesday💣

🧨Pullups
Build to a Heavy
2 WtD Pullups
 
🧨“Cindy”
20 min AMRAP
5 Pullups
10 Pushups
15 Air Squats
 

💣Thursday💣

🧨“Mandalorian”
For Time
800m Run
40 Russian KbS
70/44
600m Run
30 Russian KbS
400m Run
20 Russian KbS
200m Run
10 Russian KbS
 
🧨Core Finisher
10 Pallof Press (ea/s)
10 Supine Leg
Raises
20 sec Washing
Machine
 

💣Friday💣

🧨“Voyager 1”
For Total Time
3 rounds
30 Db OH Walking
Lunges 50/35
15 TtB
 
into
 
3 rounds
25 Wallballs 20/14
30 Situps (feet
anchored)
 
into
 
400m Carrying
Wallball & Db
 

💣Saturday💣

🧨12 Days of Christmas WoD
For Time
1 Rope Climb (15′)
2 DB Clusters (50/35)
3 Box Jumps or Stepups (24/20)
4 Burpees
5 C2B Pullups or Jumping C2B or Ring Row
6 Deadlifts (185/130)
7 DB Front Squats (50/35)
8 Situps or T2B
9 KB Snatch or SASw Each Side (53/35)
10 Ring Dips or Pushups
11 HSPUs or DB Push Presses (50/35)
120 Double Unders
 
*Can be done with a partner if you want

Again, be on the lookout for signup sheets, in house, so you can reserve your heat time and workout buddy if you want to do this as a partner WoD!