Programming – Week of December 19th, 2022

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!