Saturday"Partner Hero WOD- Ned"7 rounds for time of:11 x Back Squats (Heavy) (each does 11 squats)1,000 x meter row (split each row) *Waterfall. Once you are done with your squats,...
CrossFit Workouts – Week of December 11th, 2023
Monday
Strength – Work Up to Heavy Single
1 Snatch Push Press + 1 Overhead Squat
-then-
“Vegemite”
E4MOM x 5 Sets
12 Toes to Bar
10 Burpee Box Jump Overs (24/20)
12 Toes to Bar
Tuesday
Strength – Work Up to Heavy Single
1 Power Clean + 1 Low Hang Power Clean + 1 Hang Power Clean
-then-
“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
Wednesday
Strength – Pullup Progressions
-then-
“Pavlova”
AMRAP 20
25/20 Calorie Row
100 Single Unders
Thursday
“Fairy Bread”
3 Rounds for Time (RFT)
10 Back Squats (205/135)
100′ Walking Lunge
10 Box Jumps (30/24)
Friday
Strength – E2MOM x 5 Sets
1 Deadlift @ 90% of 1RM
-then-
“Tim Tam”
For Time
1500m/1200m Row (OR 1000m Run)
-into 10 rounds of-
5 Strict Pullups
10 Pushups
15 Air Squats
-into-
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!
