CrossFit Workouts – Week of December 18th, 2023

Monday
“Christmas is Here”
For Time
100′ Farmer’s Carry (50s/35s)
1 Front Squat (95/65)
1 Push Press (95/65)
100′ Farmer’s Carry (50s/35s)
2 Front Squat (95/65)
2 Push Press (95/65)
…
100′ Farmer’s Carry (50s/35s)
10 Front Squats (95/65)
10 Push Press (95/65)

Tuesday
“Cheer Up Dude. It’s Christmas”
4 Sets For Fastest Time
50 Double Unders
10 Burpee Pullups
50 Double Unders
3 Burpee Bar Muscle Ups
-3min rest after each set-

Wednesday
Strength – Pullup Complexes

-then-

“Blast the Christmas Music, It’s Joyful and Triumphant”
For Time (Each Set)
20 Squat Snatch (95/65)
30/24 Calorie Air Bike
40 Toes to Bar

-5min rest-

40 Toes to Bar
30/24 Calorie Air Bike
20 Squat Snatches

Thursday
“Help Me… I’m Feeling”
Part A – For Time
500m Row (Max Effort)

-rest til 10min mark, then-

Part B – For Reps
Death by Shuttle Runs (25′ down+back)

Friday
Strength – Pullups for Time

-then-

“No One Should Be Alone on Christmas”
AMRAP 12
10 DB Bench Press (50s/35s)
10 DB Deadlifts (50s/35s)

Saturday – Partner WoD
“12 Days of Christmas”
For Time
1 Squat Snatch (135/95)
2 Bar Facing Burpees
3 Pullups
4 Toes to Bar
5 Hang Power Cleans (135/95)
6 Pushups
7 Wallballs (20/14)
8 American Swings (53/35)
9 AbMat Sit Ups
10 Air Squats
11 Box Jumps (30/24)
12 Overhead Squats (135/95)