CrossFit Workouts for Week of 12/14-12/18/2020

Monday, December 14th     

STRENGTH

ON A 15:00 RUNNING CLOCK…

Find a 5RM Deadlift

(Score is Weight)

WORKOUT

AMRAP x 11 MINUTES

11 Deadlifts (95/65)|(65/45)

11 Back Rack Reverse Lunges

11 Up-Downs

22 Tuck-Ups

(Score is Rounds + Reps)

Tuesday, December 15th     

STRENGTH

ON A 15:00 RUNNING CLOCK…

Find a 5RM Push Press

(Score is Weight)

WORKOUT

10 SETS

8 Push Press (95/65)|(65/45)

24 Double Unders

-Rest :30 b/t Sets-

(Score is Each Set For Time)

Wednesday, December 16th           

STRENGTH

EVERY 1:30 x 7 SETS*

3 Hang Squat Cleans

*Keep weight light-moderate.

(Score is Weight)

WORKOUT

7 ROUNDS FOR TIME

200m Run

8 DB Hang Squat Cleans (50/35)|(35/20)

(Score is Time)

Thursday, December 17th

STRENGTH

5 SETS*

10 Bench Press

10 Strict Pull-Ups

*Keep weight moderate.

-Rest as Needed b/t Sets-

(Score is Weight)

WORKOUT

3 SETS

AMRAP x 3 MINUTES

2 Strict Pull-Ups

4 Hand Release Push-Ups

6 Box Jumps (30/24)|(24/20)

*Pick up where you left off.

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

Friday, December 18th  

STRENGTH

ON A 15:00 RUNNING CLOCK…

Find a 5RM Front Squat

(Score is Weight)

WORKOUT

EVERY 4:00 x 3 SETS

20/15 Cal Row

15 Toes to Bar

With Time Remaining…

 Max Front Squat (115/75)|(75/55)

-Rest 1:00 b/t Sets- (Score is Reps)

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