Month: December 2023

WOD: 12 Days of Christmas 1200 M Run 11- DB Devils Press 10-DB Front Squats 9- Pistols 8- T2B 7- Pull Ups 6- Burpees 5- HSPU 4- DB Deadlift 3- DB Hang Power Clean 2- DB S2OH 1- Bear Complex 65/95 Barbell 35/50 DB All DB movements are x2

3 rounds: X hollow rocks X tuck crunches X v-ups X sec hollow hold 30 seconds rest The goal of this core work is to be able to perform 10 reps for 3 sets. Snatch Weightlifting: E2MOM x 6 Hang squat snatch + squat snatch WOD: (For Time) 21-15-9-3 OHS Pull up

Warm Up: 3 rounds X hollow rocks X tuck crunches X v-ups X sec hollow hold 30 seconds rest The goal of this core work is to be able to perform 10 reps for 3 sets. Strength: Front Squat 4×9@70% +20lbs WOD: For Time -CAP 21 Minutes 100 Double unders 50 Pull ups 100 Lunges…

WOD: 3 Rounds for Time -CAP 22 Minutes 20 pull-ups 30 push-ups 40 sit-ups 50 squats WOD: 50-40-30-20-10 CAP-22 Minutes Alternating DB power snatch (1 DB) 10 burpee facing box between each set

Warm Up: 3 sets of barbell squats 15 seconds descent hit bottom for 1 second 15 second ascent start light (ie barbell only) Strength: E2MOM x 5 Back Squat 5 x 3 tempo 3210 back squat Starting ~65% of 1RM and work up WOD: 12 minute AMRAP 5 front squat 5 toes to bar 50…

Strength: Clean 12 minutes of power clean + hang squat clean + jerk WOD: Crossfit Games Open 19.3 (Ages 16-54) For Time -CAP 10 Minutes 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft. handstand walk

Warm Up: Chinese planks + side planks (face up, down, left, and right) Accumulate a total of 2 mins per side Practice: Rope Climb 10 minutes of rope climb practice WOD: 9 minute AMRAP 1 rope climb 15 dumbell thrusters (2 dbs)

Skills: For 12 minutes rotate between tabata beat swing tabata swing to L/knees to elbow tabata toes to bar Coach’s note: do not do a full set of tabata of beat swing, then move on to next, instead perform a beat swing, then swing to L then toes to bar, then start back at beat…

Weightlifting: Clean (12 minutes) Hang squat clean + power clean + jerk WOD: 5k Row For Time Max Effort 5k Row

WOD: For Time 50-40-30-20-10 reps for time of: Row (calories) Thrusters bar bell only Front Squat Front Squat 4×9@70% + 10 lbs