Weekly CrossFit Workouts: 12/5/22-12/11/22

Monday, 12/5/22:
A. Barbell Complex
Power Clean x 1
Hang Power Clean x 1
Hang Squat Clean x 1
rest 2:00 x 5 sets
+
“F*cking Go!”
3 rounds:
20 Power Cleans (95/65)
20 Burpees Over the Bar
*Time cap 11 minutes*

Tuesday, 12/6/22:
3 minute clock:
Row 250 meters
30 Double Unders
Max DB Thrusters in remaining time (50/35)
rest 3 minutes x 5 sets

Wednesday, 12/7/22:
A. Handstand Progressions – EMOM x 10 minutes
Level 1: Wall Walk x 1 rep + :05 Hold
Level 2: Handstand Kick Up x 1-2 attempts + :10 hold
Level 3: Wall Walk x 2 reps
+
5 sets FOR QUALITY:
10-15 Handstand Push-Ups
12-16 Alt. Pistols

Thursday, 12/8/22:
Every 4 minutes x 32 minutes
Set 1, 3, 5, 7
Bike Erg x 1000 meters @ damper 10
+
Set 2, 4, 6, 8
Turkish Getup x 2 reps L
Side Plank x :30 L
Turkish Getup x 2 R
Side Plank x 2 R

Friday, 12/9/22:
“Barbara”
5 rounds:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air squats
rest exactly 3 minutes after each set
**Notes:
L1 – 10/15/20/25
L2 – 10/20/30/40
L3 – RX
*goal should be finishing the rounds in 4-6 minutes*

Saturday, 12/10/22:
A. Build to 1RM Snatch in 20 minutes
+
EMOM x 10
odd – Snatch x 3 reps @ 60-65% of A
even – Ski x 10/7 Calories

Sunday, 12/11/22:
In teams of 2:
160 Calorie Row
800m Run *together*
50 Toes to Bar *split*
800m Run *together*
200 Russian Swings (53/35)