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CrossFit Workouts for Week of 12/19-12/23/2022

Monday, December 19th  

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a 1-Rep Heavy Clean and Jerk*

*Build up to and slightly past workout weight.

(Score is Weight)

WORKOUT

“THE CALI BEAR”

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.

(Score is Weight)

Last Seen: 7/26/2022

https://vimeo.com/780858911

Tuesday, December 20th

SKILL

ON A 12:00 RUNNING CLOCK…

Practice Bar/ Ring Muscle-Ups*

See below for options/ focuses…

Option 1 (Advanced): 2 Ring Kip Swings + 2 Muscle-Ups

OR…

Option 2 (Intermediate): 2 Bar Kip Swings + 1 Bar Muscle-Up

OR…

Option 3 (Beginner): 3 Low Ring Transitions + 5 Kip Swings + 2-3 Kipping Pull-Ups

(No Measure)

WORKOUT

6 SETS

Muscle-Ups (Athlete Choice)*

15 Box Jump Overs (24/20)

100m Run

-Rest 1:00 b/t Sets-

*Athlete Can Choose…

5 Bar Muscle-Ups or 3 Ring Muscle-Ups

(Score is Total Time)

MU Option 1: Jumping Muscle-Up

MU Option 2: Burpee Pull-Up

https://vimeo.com/780858270

Wednesday, December 21st   

STRENGTH

5-5-5*

Front Squat

*Start Light-Mod and build up to Moderate.

(Score is Weight)

WORKOUT

EMOM x 21 MINUTES*

MIN 1&2 – AMRAP of…

7 Wall Balls (20/14)|(14/10)

5 Handstand Push-Ups

3 Front Squats (155/105)|(115/75).

MIN 3 – Rest

*Pick up where you left off.

(Score is Total Rounds + Reps)

HSPU Option 1: Pike Push-Up

HSPU Option 2: DB Push Press

https://vimeo.com/780857429

Thursday, December 22nd

WORKOUT

FOR TIME

100-80-60-40-20

Double Unders

50-40-30-20-10*

Cal Bike

30-25-20-15-10

Sit-Ups

*Alt. Cals: 40-30-25-15-8.

(Score is Time)

FINISHER

3 SETS

16 Alt. DB Hammer Curls

16 Alt. DB Strict Press

Max Banded Tricep Pull-Downs

(No Measure)

https://vimeo.com/780856904

Friday, December 23rd

WORKOUT

“SON OF A NUTCRACKER”

AMRAP x 18 MINUTES

100m Suitcase Carry (70/53)|(53/35)

200/150m Row*

15 Russian KB Swings

*Row increases 100m after each full round. Round 1 is 200/150, Round 2 is 300/250 and so on…

(Score is Total Rounds + Reps)

PARTNER FINISHER

IN TEAMS OF 2 OR 3…

AMRAP x 12 MINUTES

Max Meters Row*

*Alternate Partners as needed to complete the most meters in the time period.

(Score is Total Meters)

https://vimeo.com/780856343

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