Programming – Week of December 12th, 2022

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