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