CrossFit Workouts for Week of 12/27-12/31/2021

Monday, December 27th   

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 5-Rep TNG Deadlift

(Score is Weight)

WORKOUT

AMRAP x 15 MINUTES

30 Box Jumps (20)

20/15 Cal Bike

10 Deadlifts (315/205)|(225/155)

(Score is Rounds + Reps)

https://vimeo.com/659217131/eb0418b0e4

Tuesday, December 28th   

WORKOUT

4 ROUNDS FOR TIME

20 Alt. DB Hang Split Snatch (50/35)|(35/20)

15 Burpees Over DB

400m Run

(Score is Time)

FINISHER

FOR TIME

100m Single DB Front Rack Lunge*

*DB Held across the chest. Every 25m, stop and perform 20 Hollow Rocks and 20 Glute Bridge-Ups.

 (Score is Time)

https://vimeo.com/659217034/229e1314ac

Wednesday, December 29th     

STRENGTH

3-3-3-3*

Thruster

*Start Moderate, build to Moderate-Heavy. After each working set, perform 4-7 Strict Pull-Ups.

(Score is Weight)

WORKOUT

“FRAN”

FOR TIME

21-15-9

Thrusters (95/65)

Pull-ups

(Score is Time)

https://vimeo.com/659216887/96e0f73d98

Thursday, December 30th

STRENGTH

12-10-8-6

Bench Press

*Start Moderate then build to Heavy.

(Score is Weight)

WORKOUT

2 SETS

AMRAP x 8 MINUTES

10 Double Unders*

15 Slam Balls (20/10)

10 Hand Release Push-Ups

-Rest 2:00 b/t Sets-

*Double Unders increase by 10 reps every Round. 10-20-30-40 etc.

**Restart the second AMRAP at 10 Dubs.

(Score is Rounds + Reps)

https://vimeo.com/659216704/15d127363a

Friday, December 31st

WORKOUT

“RESOLUTION”

FOR TIME

30 Hang Power Cleans (135/95)|(95/65)

800m Run

15 Power Cleans (135/95)|(95/65)

15 Power Cleans (155/105)|(115/75)

1000/800m Row

30 Squat Cleans (155/105)|(115/75)

(Score is Time)

PARTNER WORKOUT OPTION

IN TEAMS OF 2…

FOR TIME

50 Hang Power Cleans (135/95)|(95/65)

25 Power Cleans (135/95)|(95/65)

25 Power Cleans (155/105)|(115/75)

50 Squat Cleans (155/105)|(115/75)

1000/800m Row

*P1 works on the barbell while P2 runs 200m. Switch every 200m Run until the barbell work is completed. For the row, switch every 250m/200m until you the row is complete.

(Score is Time)

https://vimeo.com/659216570/32e72d5a50

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