December 30, 2020
W.O.D
Mountaineer CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds
20 Jumping Lunges
50 Double Unders
Back Squat (3×2@90%)
Metcon (AMRAP – Reps)
12 AMRAP
Row 15 Calories
15 Burpees
December 29, 2020
W.O.D
Mountaineer CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds
50ft Crab Walk
15 Burpees
Bench Press (3×3@90%)
Metcon (AMRAP – Reps)
15 AMRAP
20 Wall Ball 20lbs/14lbs
15 Toes to Bar
10 Box Jumps 24″/20″
December 28, 2020
W.O.D
Mountaineer CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds
20 Calorie Row
20 Side Plank Rotations
Overhead Squat (3×5@85%)
Deadlift (3×5@85%)
Metcon (AMRAP – Reps)
8 AMRAP
8 Power Clean 135lbs/95lbs
8 Ring Dips
December 26, 2020
W.O.D
Mountaineer CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds
Row 500m
10 Turkish Getups
Front Squat (3×5@85%)
Push Press (3×5@85%)
Metcon (AMRAP – Reps)
20 AMRAP
1 Rope Climb
10 HSPU
20 (10 ea) DB Snatch 50lbs/35lbs
December 23, 2020
W.O.D
Mountaineer CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds
50ft Lunge
15 Wall Ball
Back Squat (3×5@85%)
Split Jerk (3×1@90%)
Metcon (Time)
3 Rounds
21 Thrusters 75lbs/55lbs
15 Pullups
9 Box Jump Overs 24″/20″
December 22, 2020
W.O.D
Mountaineer CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds
50ft Crab Walk
20 Side Plank Rotations
Bench Press (3×5@85%)
Metcon (AMRAP – Reps)
15 AMRAP
Row 30 Calories
20 KB Swings 53lbs/35lbs
10 Toes to Bar
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