Weekly CrossFit Workouts 12/18/23 – 12/24/23

Monday 12/18/23
A. EMOM 10: 3 Power Snatches *building in weight*
+
3 minute AMRAP:
40 Double Unders
20 DB Snatches Alt. 40/20lbs
Max T2B with remaining time
Rest 2:00 x 3 Rounds

Tuesday 12/19/23
EMOM 18:
Min 1: 30 sec max Strict Pull-ups
Min 2: 40 sec max DB Floor Press
Min 3: 10/7 cal Ski Erg

Wednesday 12/20/23
Every 5 minutes for 5 rounds
1 Round of DT
15/12 Cals on Bike Erg

Thursday 12/21/23
Every 5 min x 30 min:
Sets 1, 3, 5:
750/600m Ski
Intervals 2, 4, 6:
750m/600m Row

Friday 12/22/23
A.Pause Deadlift x 3 reps
rest 2 minutes x 5 sets
*pause at knees for 2 seconds
+
1-2-3-4-5-6-7-8-9-10
Front Squats 135/95
2-4-6-8-10-12-14-16-18-20
Russian KBS 70/53

Saturday 12/23/23
“12 days of Christmas”
1 – Bar/Ring Muscle-up
2 – Thrusters 75/55
3 – Power Cleans 75/55
4 – Push-Ups
5 – A Jumps
6 – Deadlifts 75/55
7 – Sit-ups
8 – KB Goblet Squats
9 – Calorie Ski
10 – KB Goblet Reverse Lunges (53/35)
11 – Calorie Bike
12 – Burpees.

Sunday 12/24/23
Christmas Eve partner wod
(14 sets) complete:
10 Calorie Row
10 DB Snatch (50/35)
10 DB Box Step-ups
*partners will swap every round