Workout of the Day

15 Dec
1

7am Weightlifting 6, 7, 8am CrossFit   A) Press 5-5-5   Push Press 5-5-5   Push Jerk 5-5-5   Front Squat 20 RM   or   B) “Angie” For time: 100 Pull-ups 100 Pushups 100 Situps 100 Squats

14 Dec
1

“Open 14.4”   AMRAP in 14 mins: 60 Cal Row 50 T2B 40 Wall ball (9/6kg) 30 Power Cleans (61/43kg) 20 Muscle-Ups

13 Dec
1

20 minutes for each complex   A) Snatch + Hang Snatch +OHS   B) Clean + Hang Clean + Push Jerk

12 Dec
1

0 – 10:00 50 Box Jumpovers (24/20″) Then AMRAP 10 Pull-Ups 20 Alt DB Power Snatches (20/15kg) 30 Double Unders 10:00 – 15:00 Rest 15:00 – 25:00 50 Situps Then AMRAP 10 Pushups 20 KB SDHP (32/24kg) 30 Double Unders

11 Dec
1

For time:   2000m Run 40 KB Swings (32/24kg) 20 Front Squats (60/40kg)   1000m Run 20 KB Swings (32/24kg) 10 Front Squats (80/60kg)

10 Dec
2

10 rounds for max reps:   – 30 seconds of work – 30 seconds to transition   Toes-to-Bar   Cal Row   Deadlifts (@BW/.75BW)   HSPU or Strict Press @ 40% of 1RM   Score = lowest + highest interval from each station

10 Dec
0

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