CrossFit WOD, December 18, 2018

Two’s Day.

Metcon (AMRAP – Reps)
12 Minute Alternating EMOM

Odd: 5-10 Pull Ups [Rx+ Muscle Ups]
Even: 15 – 20 Hollow Rocks

Pick a number of Pull Ups or Muscle Ups that is appropriate for you. Can work on strict, kipping, butterfly, etc. Muscle Ups can be ring or bar.
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP

48 Double Unders
24 Wall Balls (20/14)
12 Burpee Box Jump Overs

No full extension required on burpee box jump overs.

CrossFit WOD, December 17, 2018

DIANEEEEEEEEEE

Metcon (Weight)
10 Minute EMOM

2 Power Cleans each minute.

Increase weight throughout as long as form allows. Build off of what you did last week.
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

CrossFit WOD, December 16, 2018

Sunday

Weightlifting
Snatch (5-4-3-2-1-1-1)

Metcon
“Game Time Pt. 1” (Time)
For Time:
800m run
30 Burpees
AMRAP Clean and Jerk up to 7 min 95/63

CrossFit WOD, December 15, 2018

Saturday

Weightlifting
hang cluster (5-5-5-5-5-5-5)
perform a hang clean and thruster out of the bottom of the squat.

Strength
Metcon
3 sets: 10 bent over rows/arm heavy

3 super sets: 10 chin-ups
10 shrugs heavy

(if you don’t have chin ups do bicep curls)

Metcon
Metcon
Jump rope highlander:

begin doing single undes. When you mess up you. are. out. There can be only one.

Play twice.

CrossFit WOD, December 14, 2018

Hey! It’s Friday

Metcon (Time)
"Potato Head"
Row 80/60 cal, then:

2 rounds of:
50 Wall Balls
50 Sit Ups

Then:

5 rounds of:
20 Single arm DB Hang clean & Jerk 50/35
15’ rope climb, 1 ascent

Sit Ups are b’fly, touch floor in front of feet.

DB must go below waist and finish in lock out. Alternate as desired.

CrossFit WOD, December 13, 2018

Thursday the 13th!

Calculus (Time)
Run or Row 800 meters
30 Pull Ups
30 Kettlebell Swings
Run or Row 800 meters
100 Double Unders
30 Burpees
Run or Row 800 meters
30 burpees
100 Double Unders
Run or Row 800 meters
30 Kettlebell Swings
30 Pull Ups
Run or Row 800 Meters

RX = chin over bar, 53/35
RX + = 15 Bar muscle ups, 70/53

Pick running or rowing and stick with it.

Fun Day option: Do this with a partner and alternate every 400 meters and 15 reps / 50 dubs.

45 minute time cap.