Weekly CrossFit Workouts 12/04/23-12/10/23

Monday 12/04/23

A. Front Squat
10-8-6-4-2
Rest 2 min bt sets
– Every 3 min x 15 min (5 sets):
10 DB Power Cleans (50/35)
10 DB Front Squats (50/35)

Tuesday 12/05/23
EMOM 21:
Min 1: 12/10 Cal Row
Min 2: 10 Push Presses (135/95)
Min 3: 10-12 TTB

Wednesday 12/06/23
A. Pistol Work:
10 Min Clock (3-5 Sets):
Level 1: 10 Pistols to a box/other target
Level 2: 10 Pistols from standing on box OR to a band
Level 3: Freestanding Pistols x 10 reps
Level 4: Weighted pistols x 10 reps
– For Time:
1200m/1000m Ski Erg
40 Pistols
30 Hang Power Snatches (115/80)
15 min cap

Stagger bigger classes by 5min

Thursday 12/07/23
7 Rounds:
KB Complex:
4 Reps on Left side:
1 Single Arm swing + 1 power clean + 2 Reverse Lunges + 1 Push Press (53/35)
-Repeat 4 Reps on Right Side-
Into:
200m Run
Rest 1 min between sets

Friday 12/08/23
Every 5 min x 30 min (6 sets):
1k Bike Erg
10 Back Squats (135/95) taken from ground

Saturday 12/09/23
Fight Gone Bad
3 Rounds for Total Reps:
1 min Wall Ball Shots (20/14)
1 min Sumo Deadlift High Pulls (75/55)
1 min Box Jumps (20″)
1 min Push Press (75/55)
1 min Row (cals)
1 min Rest
Compare to 7/24/23

Sunday 12/10/23
AMRAP 10:
Partner A: 100′ Sled Drag, HEAVY
Partner B: Sandbag Carry/Hold
-partners switch back and forth-
-Rest 2 min-
AMRAP 10:
Partner A: Run 200m
Partner B: Bike, FAST pace
-partners switch back and forth(bike partner bikes fast while partner runs)-