CrossFit Workouts for Week of 12/11-12/16/2023

CrossFit Workouts for the week!

Check out the workouts for the week!

Monday, December 11th

Strength

Push Jerk

ON A 20:00 RUNNING CLOCK…

Build to a 1-Rep Push Jerk

Workout

AMRAP x 8 MINUTES

35 Double Unders*

5 Push Jerks (75% of 1-Rep)

*Sub 70 Single Unders for DU.

(Score is Rounds + Reps)

Tuesday, December 12th

Strength

Back Squat

ON A 22:00 RUNNING CLOCK…

Build to a 1-Rep Back Squat

Workout

IN TEAMS OF 2…

ON A 12:00 RUNNING CLOCK…*

150/125 Cal Bike

-Max Synchro Burpees in Time Remaining-

*P1 works on the Bike while P2 rests. Split Bike Cals as needed. Burpees are completed together.

(Score is Reps of Synchro Burpees)

Wednesday, December 13th

Workout

3 ROUNDS FOR TIME

20 Power Snatch (75/55)(65/45)

40 Sit-Ups

10 Up-Down Pull-Ups*

*RX+ complete 10 Bar Muscle-Ups for UDPU’s

(Score is Time)

Thursday, December 14th

Workout

AMRAP x 24 MINUTES

Max Cal Machine of Choice*

*Every 3:00 not including 0:00, complete 10 Alt. Slamball Goblet Lunges + 15 Slam Balls (Athlete Choice).

(Score is Total Cals)

Friday, December 15th

Strength

Deadlift

ON A 22:00 RUNNING CLOCK…

Build to a 1-Rep Deadlift

Workout

FOR TIME

800m Run

20 Deadlifts (225/155)(155/105)

400m Run

10 Deadlifts

(Score is Time)

Saturday, December 16th

Workout

IN TEAMS OF 2…

4 SETS

AMRAP x 4 MINUTES

10 Front Squats (Athlete Choice)

10 Toes to Bar

-Rest 1:00 b/t Sets-

*P1 will complete a full round while P2 completes Max Burpee Box Jump Overs (Athlete Choice). Once P1 completes a round, partners will switch. Athletes will pick up where they left off.

(Score is Total Burpee Box Jump Overs)

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