CrossFit Workouts – Week of December 4th, 2023



Monday
Strength – Build to a Heavy Single
1 Front Squat + 1 Push Press + 1 Push Jerk

-then-

“Buffalo Brew Coffee”
E5MOM x 3 Sets
5-10-15 Calorie Row
6x 25ft Shuttle Runs After Each Row



Tuesday
Strength – Pullup Progressions
Advanced, Intermediate, & Beginner Options Available

-then-

“Custer”
5 Sets [Each] For Time
15/12 Calorie Air Bike
12 Handstand Pushups
50ft DB Walking Lunges (50s/35s)
-rest 1:1-



Wednesday
Strength – E2MOM x 5 Sets
1 Power Snatch + 1 Low Hang Power Snatch + 1 Hang Power Snatch

-then-

“Wilson”
AMRAP 15
5-10-15-20-25-etc.
Toes to Bar
10 Overhead Squats (95/65)
50 Double Unders



Thursday
Strength – Gymnastics Skill Work

-then-

“Yellowstone”
For Time
1-3-5-7-5-3-1
Power Cleans (185/135)
2-6-10-14-10-6-2
Box Jump Overs (30/25)



Friday
Strength – E2MOM x 5 Sets
3 Reps of Bench Press @ 80% of 1RM

-then-

“Old Logan”
EMOM x 4 Rounds
Min 1: 12/10 Calorie Assault Bike
Min 2: 16 American Swings (24/16)
Min 3: 12/10 Calorie Assault Bike
Min 4: 4 Wall Walks
Min 5: 12/10 Calorie Assault Bike
Min 6: Rest


Saturday – Partner WoD
“Calamity Jane”
Teams of 3 – AMRAP 30
20 Double Unders
4 Deadlifts
3 Hang Power Cleans
2 Push Jerks
1 Rope Climb

* Rx = 155/105
* Sx = 115/85

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