CrossFit Workouts – Week of December 11th, 2023

Strength – Work Up to Heavy Single
1 Snatch Push Press + 1 Overhead Squat


E4MOM x 5 Sets
12 Toes to Bar
10 Burpee Box Jump Overs (24/20)
12 Toes to Bar

Strength – Work Up to Heavy Single
1 Power Clean + 1 Low Hang Power Clean + 1 Hang Power Clean


“Kanga Bangas”
5 Rounds for Time (RFT)
12 DB Deadlifts (50s/35s)
9 DB Hang Cleans (50s/35s)
6 DB Shoulder to Overhead (50s/35s)
15/12 Calorie Assault Bike

Strength – Pullup Progressions


25/20 Calorie Row
100 Single Unders

“Fairy Bread”
3 Rounds for Time (RFT)
10 Back Squats (205/135)
100′ Walking Lunge
10 Box Jumps (30/24)

Strength – E2MOM x 5 Sets
1 Deadlift @ 90% of 1RM


“Tim Tam”
For Time
1500m/1200m Row (OR 1000m Run)
-into 10 rounds of-
5 Strict Pullups
10 Pushups
15 Air Squats
1500m/1200m Row (OR 1000m Run)

Saturday – Partner WoD
Introducing the Inaugural Supermeet!
Be here anytime between 8am and 9am and get ready to do all of the heavy lifting, drinking all of the coffee, and having all of the fun!

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