Sunday, December 9 – Saturday, December 15

Posted on December 9, 2018 by Anna Follman

 

Sunday, December 9 – Rest Day

 

Monday, December 10

Strength: Overhead Squat

  • 5-3-3-2-2

WOD: 10 Minute EMOM

  • 3 Power Clean (103/155)
  • 3 Front Squat (103/155)
  • 3 Shoulder to Overhead (103/155)

*Weight needs to be the same for all 3 movements. Record fastest AND slowest time out of all 10 efforts.

 

Tuesday, December 11

WOD Part 1: 7 Minute AMRAP

  • 15 KB Swings (35/55)
  • 10 Box Jumps (20/24)

WOD Part 2: 7 Minute AMRAP

  • Row, meters

WOD Part 3: Bench Press

  • 3-3-3

*Record three scores today; rounds + reps, max meters & heaviest triple.

 

Wednesday, December 12

Strength: 3 Rounds [for quality]

  • 8 Strict Toes to Bar
  • 16 (alternating) Bird-Dogs
  • 24 Sit-Ups

WOD: 20 Minute MOMO

  • Max Wall Balls (14/20) (10/10)
  • Max calorie Bike [EP] | Max calorie Row [PL]

*Record total wall balls and total calories.

 

Thursday, December 13

Strength: Strict Press

  • 4-4-4-4-4

WOD: 10 Minute AMRAP

CrossFit Games Open 11.1 & 14.1 (compare to 12/21/17)

  • 30 Double Unders
  • 15 Power Snatch (53/75)

*Modify double unders with 60 single skips.

 

Friday, December 14

Strength: 10 Minute MOMO

Back Squat

  • 5 Reps at 70% of 1 Rep Max

WOD: CrossFit Games Open 18.2 (compare to 3/2/18)

1-2-3-4-5-6-7-8-9-10

  • DB Squat (35/50)
  • Bar-Facing Burpee

*12 minute time cap.

 

Saturday, December 15

WOD: TABATA

  • Toes to Bar
  • Alternating DB Snatch (35/50)
  • Arch Hold
  • Slam Ball Over the Shoulder Toss
  • PVC Sit-Up
  • Row, calories
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