Programming – Week of December 5th, 2022

CrossFit Workouts – Week of December 5th, 2022

Monday
“Infinite Sequence”
AMRAP 10
5 Power Cleans (135/95)
10 Front Rack Reverse Lunges
15 Toes to Bar

*Lunges can be forward step or reverse step

Tuesday
Skill Work
10min of Pistol Squat Practice

Then…

“Big Ballin'”
AMRAP 16
20 MB Squat Cleans (20/14)
20 Wallballs (20/14)
20 MB Walking Lunges (20/14)

Wednesday
“Rowing Sonic”
2 Rounds for Time (RFT)
1000m Row
25 Hand Release Pushups
1000m Row
25 Pullups

*26min Cap

Thursday
Strength – E90sec x 6 Rounds
2 Hang Power Snatches (Building in Weight)

Then…

“Priming Optimus”
3 Rounds for Time (RFT)
21 Wallballs (20/14)
15 Bar Facing Burpees
9 Power Snatches (95/65)

*13min Cap

Friday
Strength – E2MOM x 8 Rounds
5 Pause Back Squats*

*3sec pause at the bottom of the squat

Saturday – Partner WoD
“The Griswolds”
30 Rounds For Time (RFT)
1 Wall Walk
5 Deadlifts (225/155)
5 Lateral Burpees Over The Bar

*32min Cap
*Performed in an “I go, you go” fashion using full rounds