Weekly CrossFit Workouts: 12/19/22-12/25/22

Monday, 12/19/22:
A. Every 90 sec x 12:00 (8 sets):
1 Power Snatch *building to a tough single for today*
+
4 Rounds:
10 Hang Power Snatches (75/55)
50 Double Unders

Tuesday, 12/20/22:
On a 5 min clock:
700m/600m Row
-In remaining time-
Max Wall Balls Shots (20/14)
Rest 2 min x 4 sets

Wednesday, 12/21/22:
EMOM 24:
Min 1: 30 sec Max C2B Pullups
Min 2: 15 Pushups
Min 3: 20 Russian KB Swings (70/53)
Min 4: Rest

Thursday, 12/22/22:
“Macho Man”
EMOM x 20
3 Power Cleans
3 Front Squts
3 Shoulder 2 Overhead
Suggested Loading 155/105
*if you fail to complete a round, take 1 round
off and continue*
*GRAB PADS*

Friday, 12/23/22:
In Teams of 2:
200m Run *together*
2000m Ski Erg *switch every 250m*
200m Run *together*
100 Partner Weighted Situps
200m Run *together*
*25 min cap*

Saturday, 12/24/22:
**NORMAL SCHEDULE: 8am, 9am, 10am CLASSES!!**
“12 days of Christmas”
1 – Run 100m
2 – Thrusters 115/75
3 – Power Cleans
4 – Push-Ups
5 – Pull-Ups
6 – Deadlifts
7 – Burpees
8 – KB Swings 53/35
9 – Calorie Row
10 – KB Reverse Lunges (53/35)
11 – Calorie Bike
12 – DB Snatch 50/35

Sunday, 12/25/22:
CLOSED!!
Merry Christmas : )