CrossFit

CrossFit 12/17/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillSquat Clean (1RM)18 min to find 1RM Metcon2RFT 30 DB Box Step-overs, 10 Devil Press (Time)2RFT 30 DB box step over 50/35s 24/20 10 Devil press 50/35s 14 min cap Int: 35/20s beg: 20/10s 20/16"

CrossFit 12/16/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillShoulder Press (Heavy Triple)16 min to find heavy triple Metcon4RFT 30ft HSW 20 GHD 20 Hang DB Cleans (Time)4RFT 30ft Handstand walk 20 GHD sit ups 20 Hang DB Cleans 50/35’s 15 min cap For hang cleans, dumbbells are held to the outside of the legs and one head of each dumbbell must pass below the bottom of the knee. Int: 6 Wall Walk Ups Weighted Sit Ups 20/10 35/20 Beg: 30 Plank Shoulder Taps Sit Ups 20/10

CrossFit 12/15/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillSnatch (1RM )20 min to find 1RM MetconAmanda (Time)3 Rounds for time of 9-7-5 reps of: Ring Muscle-ups Snatch, 135#/95#9 min cap Int: 95/65 C2B/Pullups Beg: Power Snatch Ring Rows

CrossFit 12/14/20Warm-upCoaches Choice10-15 minutes coaches choiceSupersetSingle-Legged Double KB Romanian Deadlift (4x8/side)Single Arm Bent Over Row (4x12/side)Build to a heavy set of the day MetconFT SBC, BJO, Pistols, DU (Time)For Time 15 Sand bag cleans 100/80 30 Box jump overs 24/20 60 Alternating pistols 120 Double unders 60 Alternating pistols 30 Box Jump overs 15 Sand bag cleans 15 Min cap Int: Sandbag 80/60 Step-overs 24/20 Assisted Pistols 60 DU Beg: Sandbag 50/30 Step-overs 20/16 Box Pistols 120 Singles

Saturday 12/12/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconT3 15 AMRAP 20 pullup, 20 Burpees, 20 Dball Squat, 200m Run (AMRAP - Rounds and Reps)Teams of 3 1 Partner Holds 1 Works 1 Rests AMRAP 15min 20 Pullups 20 Burpees over partner holding the plank 20 Dball Squats 80/50 Rx+ 100/80 1 partner is holding the plank position *200m run together after each round* MetconRest 3 minutesT3 15 AMRAP 20 cal Bike, 20 S2OH, 20 BJO (AMRAP - Rounds and Reps)Teams of 3 1 Partner Holds 1 Works 1 Rests AMRAP 15min 20/16 cal bike 20 S2OH 135/95 20 BJO 24/20 Rx+ 155/105 30/24" 1 Partner is holding a wall-sit *200m run

CrossFit 12/11/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillOverhead Squat (Heavy Double)20 min to find heavy double Metcon3RFT 12 DL 6 Front Rack Lunge 50 DU (Time)3 Rounds For Time 12 Deadlifts 135/95 6 Front Rack Lunges 50 Double Unders 9 min cap Int: 115/85 1/2 Double Unders Beg: 95/65 2x Singles

CrossFit 12/10/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillSkill Practice EMOM9 (3 Rounds for reps)EMOM9 1) 30s Practice DB Snatch Transitions 2) 30s T2B Kipping 3) 30s Double Under Practice Scale weight to be lighter and focus on improving movement efficiency Score each rounds reps - record notes of what you did to practice each minute MetconShot Caller (Time)5RFT 21 Wallballs 20/14 18 Alternating DB Snatch 50/35 15 Box Jumps 24/20 12 Toes to Bar 25 min cap Int: 14/10 35/20 Step Ups Toes to Eyes Beg: 10/6 20/10 Toes to Rig

CrossFit 12/9/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillBench Press (4x3@ +75%)Building for 15MetconE6MOM18 Farmer Carry KB Swing Push Ups (3 Rounds for reps)Every 6 minutes for 18 minutes 200m Farmer Carry 53/35 20 KB Swings 53/35 20 Push Ups Score Each Round Rx+: 70/53 Int: 35/20 Elevated Beg: 25/15 Banded

CrossFit 12/8/20Warm-upCoaches Choice10-15 minutes coaches choiceSuperset4 Rounds: 1 Minute Plank 1 Minute Dball Hold 15 min to complete Plank (4 x 1 minute)1s = 1 repDball Hold (4 x 1 minute )1 second = 1 repMetconNasty Girls (Time)3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#16 min cap Int: 7 Jumping RMU or 14 Dips 95/65 Beg: 35 Squats 7 Ring Transitions 65/45

CrossFit 12/7/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillPower Clean + Push Jerk (10 Sets Building )Power Clean + Push Jerk Every 90s for 15 min perform 1 complex. MetconHappy Star (Time)For Time 5-7-9-11 Burpees Over the Bar Thrusters (Increasing weight each round) Run 200m at the top of each round Rx: 135/95 145/105 155/110 165/115 15 min cap Int: 95/65 105/75 115/85 135/95 Beg: Same weight across 95/65