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CrossFit Workouts for Week of 12/13-12/17/2021

Monday, December 13th  

WORKOUT

FOR TIME

100 Double Unders

Immediately Into…

2-4-6-8-10-12-14-16-18-20

Slam Balls (30/20)|(20/10)

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

Toes to Bar

Immediately Into…

100 Double Unders

(Score is TIme)

FINISHER “TABATA” 6 SETS (20 ON/:10 OFF)

MOVT 1 – Single DB Crush Grip Curl (Athlete Choice)

MOVT 2 – Single DB Bent Over Rows

MOVT 3 – DB Flutter Kicks L+R= 1 Rep

-No Additional Rest b/t MOVT or Sets- *1 SET = MOVT 1 + MOVT 2 + MOVT 3.

(Score is Reps)

https://vimeo.com/654408883/91dd8cf428

Tuesday, December 14th  

WORKOUT

AMRAP x 16 MINUTES

10 Deadlift (225/155)|(155/105)

16 Box Jumps (24/20)*

400m Run

*Must step-down each rep.

(Score is Rounds + Reps)

POST-WORKOUT STRENGTH

5-5-5

Bench Press

(Score is Weight)

https://vimeo.com/654409034/0333c47819

Wednesday, December 15th     

STRENGTH

ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy 5-Rep Overhead Squat

*Bar Comes from the Ground or Rack.

(Score is Weight)

-No Additional Rest b/t Parts-

ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy 5-Rep Thruster

*Bar Comes from the Ground.

(Score is Weight)

WORKOUT

3 ROUNDS FOR TIME

15/12 Cal Bike

10 Overhead Squats (95/65)|(65/45)

12 Thrusters

-Time Cap 10:00-

(Score is Time)

https://vimeo.com/654409139/7a9e74997a

Thursday, December 16th

EXTENDED WARM-UP

2-3 SETS FOR QUALITY

3/3 Turkish Get-Ups

8/8 Tempo Self-Supported Single Arm Bent Over Row (2121)

(Athlete Choice)*

*Staggered stance and lean non-rowing arm on own thigh.

(Score is Weight)

WORKOUT

FOR QUALITY

5-10-15-10-5

Strict Pull-Ups*

10-20-30-20-10

Strict Sit-Ups**

20-40-60-40-20

Cal Row***

*Chest to Bar or Tempo (2111) Optional

**Weighted Optional

***15-30-48-30-15 Alt. Calories

(No Measure)

https://vimeo.com/654409270/91f19adff6

Friday, December 17th

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Clean and Jerk*

*Athlete Choice for Power or Squat

(Score is Weight)

HERO WORKOUT

“DT”

5 ROUNDS FOR TIME

12 Deadlifts (155/105)

9 Hang Power Cleans

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feb, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J

https://vimeo.com/654409456/21596fa4ac

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