CrossFit Workouts for Week of 12/12-12/16/2022

Monday, December 12th  

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to a 1-Rep Heavy Bench Press

*Retest from week of 6/27/22.

(Score is Weight)

WORKOUT

4 ROUNDS FOR TIME

300m Run

12/10 Cal Bike

15 Pull-Ups

(Score is Time)

https://vimeo.com/778582980

Tuesday, December 13th

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to a 1-Rep Heavy Deadlift

*Retest from week of 6/27/22.

(Score is Weight)

WORKOUT

“DIANE”

FOR TIME

21-15-9 Deadlift (225/155)

Handstand Push-Ups

(Score is Time)

Last Seen: 11/22/21

HSPU Option 1: Piked Push-Up

HSPU Option 2: DB Strict Press

https://vimeo.com/778582334

Wednesday, December 14th   

SKILL

ON A 10:00 RUNNING CLOCK…

Practice Rope Climbs*

*Options…

Practice J-Technique

Practice Spanish Wrap

Practice Quick Roping Down (Advanced)

(No Measure)

WORKOUT

EMOM x 21 MINUTES

MIN 1 – 50 Double Unders*

MIN 2 – 16 Alt. DB Goblet Lunge (Athlete Choice, Heavy)

MN 3 – :50 Max Rope Climbs

*Option to increase by 5 each round.

(Score is Total Reps of Rope Climbs)

Rope Climb Option 1: 1 Strict Pull-Up + 1 Strict Knees to Chest (2 Reps of Complex for 1 Rope Climb)

Rope Climb Option 2: Rope Lowers (Climb Down + Climb Up for 1 Rope Climb)

https://vimeo.com/778581551

Thursday, December 15th

STRENGTH

EMOM x 8 MINUTES

3 TNG Power Snatches*

*Start Light and build to Mod.

(Score is Weight)

WORKOUT

FOR TIME*

1-2-3-4-5-6-7-8-9-10

Power Snatches (95/65)|(65/45)

10-9-8-7-6-5-4-3-2-1

Toes to Bar

*Complete a 100m Run after Each Full Round.

(Score is Time)

https://vimeo.com/778581030

Friday, December 16th

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to a 1-Rep Heavy Back Squat

*Retest from week of 6/27/22.

(Score is Weight)

WORKOUT

“RAZOR’S EDGE”

2 SETS*

AMRAP x 5 MINUTES

7 Thrusters (75/55)|(65/45)

7 Burpees Over Bar

-Rest 3:00 b/t Sets-

*Reset at the beginning on 2nd AMRAP.

(Score is Lowest Rounds + Reps)

https://vimeo.com/778580343

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