Main – CrossFit
Snatch (Technique)
Back Squat (1RM)
Metcon (AMRAP – Reps)
Complete as many reps as possible in 12 Minutes of:
5,10,15,20….Wall Ball 20lbs/14lbs
10,20,30,40… Double Unders
3,6,9,12….Muscle-ups
Complete as many reps as possible in 12 Minutes of:
5,10,15,20….Wall Ball 20lbs/14lbs
10,20,30,40… Double Unders
3,6,9,12….Muscle-ups
You may attend the New Years Eve WOD at 11am at CL or Saturday at 12:30 to make up for Thursday.
500m row
20 pushups
For time:
100 or double Unders
30 KB 53lbs/35lbs
30 HR Pushups
100 Double Unders
20 KB 53lbs/35lbs
20 HR Pushups
100 Double Unders
10 KB 53lbs/35lbs
10 HR Pushups
100 Double Unders
Sub 250 singles for DU’s or 500m row if unable to jump rope
150 Mountain Climbers
50 Sit-ups
Complete 21-15-9 for time of:
Hang Power Clean 155lbs/105lbs
HSPU
Toes to Bar
100 jump rope
5 minute DU practice
5 rounds:
7 deadlifts 185/155#
11 burpees over the bar
Row 1000m
Each Minute on the minute for 30 minutes of:
Minute 1 – 10 Thrusters 95lbs/65lbs
Minute 2 – 10 Pullups
Minute 3 – 10 Burpee over Bar
Complete as many rounds as possible in 20 minutes of:
5 Deadlift 275lbs/185lbs
10 Box Jumps 24″/20″
15 Wall Ball 20lbs/14lbs
Row 1000m
Complete 5 Rounds for time of:
Run 400m
15 Pullups
12 HSPU
For time:
25 Burpees
50 Squats
25 Burpees
50 Sit-ups
25 Burpees
50 Sit-ups
25 Burpees
50 Squats
25 Burpees
Complete 3 Rounds for time of:
Run 400m
12 KB Swings 106lbs/70lbs
6 Burpee Muscle-ups
2 rounds:
15 KB Swings
10 burpees
Every minute on the minute for 12 min:
6 burpees
20 DU OR 40 singles