Sunday, December 1 – Saturday, December 7

Posted on December 1, 2019 by Anna Follman

2019 CrossFit Eden Prairie Holiday Party

 

Sunday, December 1 – Rest Day 

 

Monday, December 2

Strength: Push Press

• 5-5-5-5-5

WOD: 3 Rounds For Time

• 90 Double-Unders / 180 Single Skips
• 12 Hang Power Clean (93/135)
• 25 Wall Balls (14/20) (10/10′)

 

Tuesday, December 3

Strength: Deadlift

• 4-4-4-4

WOD: 15 Minute AMRAP

• 5 Calorie Row
• 10 Alternating Hang DB Power Snatch (35/50)
• 10 Toes To Bar
• 5 Deadlift (123/185)

 

Wednesday, December 4 

Partner WOD: 2 Times Through

4 Minute AMRAP:

• Bike (calories)

1 Minute Rest

4 Minute AMRAP:

• Box Jump (20/24″)

1 Minute Rest

4 Minute AMRAP:

• 100Ft. Farmer’s Carry (35’s/55’s)

1 Minute Rest

 

Post-WOD Strength: 3 Rounds (10-12 minutes)

• 10 Elevated Inverted Ring Rows
• 10 Med Ball Tuck
• 10 Alternating Bird Dog
• :20 L-Hang

 

Thursday, December 5

Strength: Front Squat

• 5 Reps @ 75-80% of 1RM

WOD: For Time

• 18 Clusters (63/95)
• 9 Bar-Facing Burpees
• 18 Thrusters (63/95)
• 9 Bar-Facing Burpees
• 18 Shoulder to Overhead (63/95)
• 9 Bar-Facing Burpees

Time Cap: 18 Minutes

 

Friday, December 6 

Strength: Bench Press

• 4-4-4-4

WOD: Every 4 Minutes (x5)

• 12 Bench Press (93/135)
• 7 50Ft. Shuttle Run
• 16 Slam Ball (20/30)

Record Slowest of the 5 Efforts

 

Saturday, December 7 

WOD: 28 Minute AMRAP

• 25 Double-Unders / 50 Single Skips
• 25 KB Swings (35/55)
• 25 Double-Unders / 50 Single Skips
• 25 Ring Rows
• 25 Double-Unders / 50 Single Skips
• 25 Push-Ups
• 25 Double-Unders / 50 Single Skips
• 25 Med Ball Cleans (24/20)