CrossFit Workouts – Week of December 12th, 2022
Monday
Strength – Deadlift Waves (3 Rounds)
E90sec x 3 Rounds
Set 1: 5 Reps @ 65%
Set 2: 4 Reps @ 70%
Set 3: 3 Reps @ 75%
*Rest 90sec before going into the next wave
This workout will go as follows:
5 reps, 4 reps, 3 reps, REST
5 reps, 4 reps, 3 reps, REST
5 reps, 4 reps, 3 reps
Tuesday
Strength – E2min x 4 Rounds
8 TNG Power Snatches
*TNG = touch & go
*Build in weight as you go
Then…
“Kinda Sorta 19.4”
Complete for Total Time
3 Rounds of
10 Power Snatches (95/65)
12 Bar Facing Burpees
3min Rest
3 Rounds of
10 Chest to Bar Pullups
12 Bar Facing Burpees
*15min Cap
Wednesday
“The Santa Maria”
AMRAP 20
1000m Row
40 AbMat Sit Ups
20 Single Arm DB Push Press (50/35)*
*10 reps each side
Thursday
Strength – E2min x 5 Rounds
3 Paused Back Squats*
*3sec pause at the bottom
Then…
“DB Crazy Legs”
AMRAP 12
7 Single Arm DB Hang Power Clean (50/35)
6 Single Arm DB Front Rack Alternating Drop Lunge (50/35)
5 Single Arm DB Thruster (50/35)
*Alternate arms each completed round
Friday
Skill – Inversion Practice
Spend 10min working on a challenging inversion skill
Then…
“Wall-E”
AMRAP 15
50 Double Unders
3 Wall Walks
*DU to SU Ratio = 1:1 if you are practicing DUBs
Saturday – Partner WoD
“12 Days of Grinch-Mas WoD”
Complete the Following For Time
1 – Power Snatch (115/75)
2 – Handstand Pushups
3 – Power Cleans (115/75)
4 – Box Jumps (24/20)
5 – Pull Ups
6 – Burpees
7 – American Kettlebell Swing (53/35)
8 – Calorie Assault Bike
9 – Toes to Bar
10 – Wallballs (20/14)
11 – Front Squats (115/75)
12 – Shoulder to Overhead (115/75)
*35min Cap
