Weekly CrossFit Workouts: 12/12/22-12/18/22

Monday, 12/12/22:
A. Every 1:30 x 12:00 (8 sets)
Squat Clean x 1
Hang Squat Clean x 1
+
3 rounds:
8 Hang Power Cleans (135.95)
10 Push Press (135/95)
300m Run

Tuesday, 12/13/22:
“Laurie’s Love Language”
On a 5 minute clock:
500m/400m Ski
+
AMRAP In Remaining Time:
10 Deadlifts (185/125)
10 Toes to Bar
Rest 2 min x 4 Sets

Wednesday, 12/14/22:
A. 3-4 Sets (8 minute clock)
Level 1: Pull Up Negative x 3 SLOW reps
Level 2: Kipping Pull Ups x 6-10 reps
Level 3: Butterfly Pull Ups x 6-10 reps
B. 3 sets: (8 minute clock)
Strict/Weight Pull-Ups x 4-6 reps @ 3011 tempo
rest 1:30 after each set
+
AMRAP 12
40-30-20-10
Burpees 6″
Pull-Ups (any style)

Thursday, 12/15/22:
Every 5 minutes x 30 minutes (6 sets)
500/400m Row
60 Double Unders
:30 Hollow Hold

Friday, 12/16/22:
A. Handstand Progressions – E2MOM x 10 minutes
Level 1: HS Kick Up Practice or Pike Hold on Box
Level 2: Handstand Hold x :30-:45
Level 3: Strict HSPU x 3, Kipping HSPU x 6
+
21-18-15-12-9
Thrusters (95/65)
Strict HSPU

Saturday, 12/17/22:
DL Skill Work
3 sets for QUALITY:
8 Hip Airplanes/side
8 single leg KB DL/side
8 single leg glute bridge/side
8 side plank clambshell/side
+
8 minute clock build in weight on DL
on the deadlift in prep for WOD
+
21-15-9
Deadlift (315/225)
Box Jumps (30/24)
L1: 185/115
L2: 225/155
L3: 275/185
L4: RX

Sunday, 12/18/22:
Skills test day:
500m Run AFAP
– rest 4 minutes –
AMRAP 2 Push-Ups
– rest 4 minutes –
AMRAP 2 Sit-Ups
– rest 4 minutes –
Tabata Air Squat x 8 intervals (score equals lowest interval)
– rest 4 minutes –
300m Sandbag Carry AHAP