Power Snatch: 2RM
Record your best Power Snatch 2 rep max lift.
Only include the heaviest 2 rep, do not include sets prior to it.
* Touch and Go, use mats
Author: snoridgecf
Lifting: Weighted Strict Pull-ups and Bent Over Barbell Rows & AMRAP 15 mins: Run, Burpees, and Bar Muscle Ups
Lifting: Weighted Strict Pull-ups and Bent Over Barbell Rows
Weighted Strict Pull-up 3-3-3-3, using heaviest weight per set
Bent Over Barbell Row 5-5-5-5, using heaviest weight per set
* Alternate sets
AMRAP 15 mins: Run, Burpees, and Bar Muscle Ups
Complete as many rounds as possible in 15 mins of:
Run 200m
10 Burpees
5 Bar Muscle Ups
* Scale to strict PU or Ring Rows
Thruster: 1RM & 5 RFT: Thrusters and Ball Slams
Thruster: 1RM
Record your best Thruster 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
5 RFT: Thrusters and Ball Slams
5 rounds for time of:
10 Thrusters (95#/65#)
15 Ball Slams (30#/20#)
Photo by @robcwilson
HOLIDAY SCHEDULE:
- Saturday 12/20: 12 WOD’s of Xmas workout!
- Wave 1: 0930 – Sign up in the gym
- Wave 2: 1030 – Sign up in the gym
- This year has some new movements!
- Monday 12/23 Normal schedule
- Tuesday 12/24 CLOSED
- Wednesday 12/25 CLOSED Merry Christmas!
- Thursday 12/26
- No 0530 early class, all other classes normal
- Friday 12/27 Normal schedule
- Saturday 12/28 Normal schedule
- Monday 12/30 Normal schedule
- Tuesday 12/31 CLOSED
- Wednesday 1/1 CLOSED Happy New Year’s!
- Thursday 1/2-1/4 Normal schedule
Wear your ugly holiday sweater or shirt for the Saturday workout!
CrossFit Games Teen Athlete Jacob Morris Passes Away
Thruster: 1RM
Thruster: 1RM
Record your best Thruster 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
Advanced RX: Alt EMOM 12 mins: Power Cleans and Squat Cleans & Chipper: Run, Wall Balls, SDHP, Ring Push-ups, KB Swings, Air Squats, and Run
Advanced RX: Alt EMOM 12 mins: Power Cleans and Squat Cleans
Every 1 min for 12 mins, alternating between:
1 Power Clean
1 Squat Clean
Team WOD: Hand Release Push-Ups, Sumo Deadlift High-pulls, Box Jumps, Push Press, Kettlebell Swings
Team WOD: Hand Release Push-Ups, Sumo Deadlift High-pulls, Box Jumps, Push Press, Kettlebell Swings
As a team of 2 complete for time:
100 Hand Release Push-Ups
100 Sumo Deadlift High-pulls (75#/55#)
100 Box Jumps (24″/20″)
100 Push Press (75#/55#)
100 Kettlebell Swings (53#/35#)
* One team member works at a time while one rests.
** One bar, box and kettlebell per team.
Post total time.
Photo by @robcwilson
HOLIDAY SCHEDULE:
- Tuesday 12/24 CLOSED
- Wednesday 12/25 CLOSED Merry Christmas!
- Thursday 12/26
- No 0530 early class, all other classes normal
- Friday to Saturday 12/27-12/28 Normal schedule
- Tuesday 12/31 CLOSED
- Wednesday 1/1 CLOSED Happy New Year’s!
- Thursday 1/2-1/4 Normal schedule
Advanced RX: Alt EMOM 12 mins: Power Cleans and Squat Cleans
Advanced RX: Alt EMOM 12 mins: Power Cleans and Squat Cleans
Every 1 min for 12 mins, alternating between:
1 Power Clean
1 Squat Clean
Alt EMOM 12 mins: Deadlifts and Hollow Rocks & 15-12-9-6-3: Deadlifts and Handstand Push-ups
Alt EMOM 12 mins: Deadlifts and Hollow Rocks
Every 1 min for 12 mins, alternating between:
3 Deadlifts, pick load
12 Hollow Rocks
15-12-9-6-3: Deadlifts and Handstand Push-ups
15-12-9-6-3 reps, for time of:
Deadlift (225#/155#)
Handstand Push-up
Front Racked Alternating Reverse Lunge 10-10-10 & Chipper: Front Racked Alternating Reverse Lunges, AbMat Sit-ups, Power Cleans, Thrusters and Burpees
Front Racked Alternating Reverse Lunge 10-10-10
Front Racked Alternating Reverse Lunge 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Front Racked Alternating Reverse Lunges, AbMat Sit-ups, Power Cleans, Thrusters and Burpees
For time:
50 Front Racked Alternating Reverse Lunges (95#/65#)
40 AbMat Sit-ups
30 Power Cleans (95#/65#)
20 Thrusters (95#/65#)
10 Burpees
15 Minutes: Choose Rope Climb or Handstand Walk Practice & FT: Rows; 3x One Arm Alternating Dumbbell Snatches and Rope Climbs
15 Minutes: Choose Rope Climb or Handstand Walk Practice
Choose one and practice for 15 minutes:
Rope Climb Practice (foot lock and progression)
Handstand Walk Practice
This is not a timed workout.
* Focus on foot lock and technique for rope climb. Alternative for rope climb practice is to work on strict pull-ups.
FT: Rows; 3x One Arm Alternating Dumbbell Snatches and Rope Climbs
For time:
Row 1000m
— then —
3 rounds of:
20 One Arm Alternating Dumbbell Snatches (50#/35#)
2 Rope Climbs, 15 ft