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CrossFit Workouts for Week of 12/5-12/9/2022

Monday, December 5th  

STRENGTH

5-5-5*

Back Squat

*Start Light and build to Moderate.

(Score is Weight)

WORKOUT

EMOM x 20 MINUTES

MIN 1&2 – AMRAP of…8 Burpees + 12 Toes to Bar*

MIN 3 – Max Wall Balls (20/14)|(14/10)

MIN 4 – Rest *Pick up where you left off.

(Score is Total Reps)

https://vimeo.com/775728430

Tuesday, December 6th

STRENGTH

5-5-5*

Deadlift

*Start Light and build to Moderate.

(Score is Weight)

WORKOUT

6 SETS

7 Deadlifts (255/175)|(175/115)

15/12 Cal Bike

-Rest 1:30 b/t Sets-

(Score is Slowest Set)

https://vimeo.com/775727660

Wednesday, December 7th   

SKILL

EMOM x 12 MINUTES

MIN 1 – 7-10 Wide Grip Pull-Ups

MIN 2 – :45 Kneeling Banded Pull-Downs*

MIN 3 – :45 EZ Cardio Choice

*Think about pulling band to sternum…replicating the ROM of the C2B Pull-Up.

(No Measure)

WORKOUT

AMRAP x 14 MINUTES

7 Chest to Bar Pull-Ups

14 Alt. DB Goblet Box Step-Ups (Athlete Choice, Heavy)|(24/20)

21 Sit-Ups

(Score is Rounds + Reps)

https://vimeo.com/775726478

Thursday, December 8th

STRENGTH

6 SETS*

1 Hang Squat Snatch + 1 Snatch

*Start Light-Moderate and build to Moderate-Heavy.

-Rest As Needed b/t Sets-

(Score is Weight)

WORKOUT

FOR TIME

2-4-6-4-2

Hang Squat Snatch (115/75)|(75/55)

25-50-75-50-25

Double Unders

(Score is Time)

https://vimeo.com/775725392

Friday, December 9th

WORKOUT

3 SETS

500/400m Row

400m Run

20 Burpees Over Rower

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

POST WORKOUT STRENGTH

5-5-5*

Bench Press

*Start Light and build to Moderate.

(Score is Weight)

https://vimeo.com/775724539

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