WOD

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8
Dec

Friday December 9th

CrossFit

SKILLZ
Every :90 for 12 Minutes (8×1)
1 Tempo Back Squat AHAP

3-second count to the bottom, no pause, stand up AFAP.

Stimulus: Heavy
Rest: As Prescribed

WOD
For Time
6-5-4-3-2-1-2-3-4-5-6
Devils Press 50s/35s
200m Row (between each set, but not at the end)

Feel: Cardio/Gas
Pacing: Sustain

6
Dec

Wednesday December 7th

CrossFit

Squat Snatch
Warm Up
1×3 from Power Position
1×3 from Hang, at knee, w/ tempo pull
1×3 Tempo Pull Squat Snatches, lighter than set 1 weight.
then,
4 reps @ 65%
3 @ 70%
2 @ 75%
4 @ 70%
3 @ 75%
2 @ 80%
4 @ 75%
3 @ 80%
2 @ 85%

Rest 2-4 minutes between sets, drop and reset between reps.

Stimulus: Heavy
Rest: 2-4 Minutes

6
Dec

Tuesday December 6th

CrossFit

AMRAP 5 Minutes
30 Box Jump Over 24/20″
20 Deadlifts 225/155lbs
Max Distance HS Walk
Rest 5:00
AMRAP 5 Minutes
20 Deadlifts 225/155lbs
100′ HS Walk
Max Rep Box Jump Over 24/20″
Rest 5:00
AMRAP 5 Minutes
100′ HS Walk
30 Box Jump Over 24/20″
Max Rep Deadlifts 225/155lbs

Feel: Muscle Overload/Gas
Pacing: Sustain

4
Dec

Monday December 5th

CrossFit

SKILLZ
Overhead Squat
3×7

Build to a heavy set of 7 and repeat 3 times

Stimulus: Heavy
Rest: As Needed

WOD
AMRAP 5 Minutes
30 Shoulder to Overhead 135/95lbs
30 Hang Squat Cleans 135/95lbs

Score is total reps

Feel: Muscle Overload
Pacing: Reach

2
Dec

Saturday December 3rd

CrossFit

For Time, Alternating full rounds with a partner

20 Rounds (10 each)
8 Chest to Bar Pullups
10/7 Calorie Air Bike
12 Dumbbell Front Rack Lunges 50s/35s

Time Cap: 30 Minutes

Feel: Cardio/Gas
Pacing: Reach

1
Dec

Friday December 2nd

CrossFit

SKILLZ
Every Minute for 10 Minutes

1 Snatch Pull +1 Power Snatch

*Drop and reset between Snatch Pull and Power Snatch
Start around 60% 1RM Power Snatch

Stimulus: Heavy
Rest:As Prescribed

WOD
For Time
10 Rounds
2 Wall Walks
4 Shuttle Runs
12 Dumbbell Snatch 50/35lbs

Time Cap: 15 Minutes

*1 Shuttle Run= 25ft out 25ft back

Feel: Cardio
Pacing: Sustain

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