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CrossFit Workouts for Week of 12/21-12/25/2020

Monday, December 21st      

WORKOUT

5 SETS FOR MAX REPS

1:00 – Cal Row

1:00 – DB Up-Downs (35/20)|(20/15)

1:00 – Wall Balls (20/14)|(14/10)

 -Rest 1:00 b/t Sets-

(Score is Reps)

Tuesday, December 22nd      

STRENGTH

ON A 15:00 RUNNING CLOCK…

4×3 Hang Power Snatch*

*Moderate-Heavy for all Sets

(Score is Weight)

WORKOUT

AMRAP x 15 MINUTES

12/10 Cal Bike

9 Burpees Over the Bar

3 Hang Power Snatch (135/95)|(95/65)*

*Power Snatch reps increase by 3 every round. 3, 6, 9, etc…

(Score is Rounds + Reps)

Wednesday, December 23rd            

WORKOUT

FOR TIME

10-20-30-40-50

Box Jump Overs (24/20)

Sit-Ups

(Score is Time)

FINISHER

EVERY 1:30 x 5 SETS

150m Shuttle Run*

*Perform (3) 50m Shuttle Run increments. Rest in time remaining of each Set.

(No Measure)

Thursday, December 24th


“12 DAYS OF COVID CHRISTMAS” (Time)

FOR TIME*

Day 1 – 100m Run

Day 2 – Power Clean (155/105)|(115/75)

Day 3 – Burpees

Day 4 – DB Push Press (50/35)|(35/20)

Day 5 – V-Ups

Day 6 – Hand Release Push-ups

Day 7 – American KB Swings (53/35)(35/26)

Day 8 – DB Alt. Snatch

Day 9 – Deadlifts (155/105)|(115/75)

Day 10 – Walking Lunges

Day 11 – Sit-Ups

Day 12 – DB Thrusters

*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.

Friday, December 25th  

CLOSED

No classes held today

Merry Christmas!

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