CrossFit Workouts – Week of December 19th, 2022
Monday
Strength – E2min x 4 Rounds
6 TNG Power Snatches
*TNG = touch & go
*Build in weight as you can
Then…
“DB Oompa Loompa”
Complete the Following For Time
25 Burpees
30 Alternating DB Snatches (50/35)
20 Burpees
20 Alternating DB Snatches
15 Burpees
10 Alternating DB Snatches
*14min Cap
Tuesday
Strength – Deadlift Waves (3 Rounds)
E90sec x 3
Set 1: 4 Reps @ 70-75%
Set 2: 3 Reps @ 75-80%
Set 3: 2 Reps @ 80-85%
Rest
*Rest 90sec before going into the next wave
How will this workout go?
4 reps, 3 reps, 2 reps, REST
4 reps, 3 reps, 2 reps, REST
4 reps, 3 reps, 2 reps
Wednesday
“Born to Row”
AMRAP 24
1000m Row
40 Goblet Lunges (50/35)
30 Bodybuilders
20 Hand Release Pushups
*This workout was done with running, previously…
Thursday
“Turbo Man”
AMRAP 8
10 Dips*
10 Toes to Bar
*Dip Options — ring dips, box dips, bench dips, floor dips
Friday
Strength – E2min x 5 Rounds
3 Paused Back Squats*
*3sec pause at the bottom
Then…
“Jackie”
Complete the Following For Time
1000m Row
50 Thrusters (45/35)
30 Pullups
*12min Cap
Saturday – Partner WoD
“Fire & Ice”
AMRAP 30
100 Calorie Assault Bike
100 Alternating DB Snatches
100 AbMat Sit Ups
*Do not partition this as this is a chipper-style workout
*Break this up between you and your partner, however
Sunday Bonus – At Home WoD
AMRAP 25
12 Burpees
25 Air Squats
12 Push Ups
25 Sit Ups
Have some fun with this one and see you Monday!
