WOD

December 3 to December 8 – CrossFit Weekly Preview

Ryan Fulwider | wod | December 2, 2018| 0 Comments

Monday

Strength:

Every 2 Minute  for 12 Minutes:
8/8 KB Bulgarian Split Squats (each leg)
5 Dynamic Seated Box Jumps

Followed by:

AMRAP 14
21 Wall Balls 20/14
14 Burpee Box Jump Overs 24/20
7 Chest to Bar Pullups

RX+: Bar Muscle Ups

Tuesday

Strength:

Pause Squat Snatch + Hang Squat Snatch
(3 second pause in the hole of first snatch)
Every 90 Sec for 12 Minutes

Followed by:

For Time:
100/80 Cal Row
50 Hang Power Snatch 95/65
25 Strict Handstand Pushups

Wednesday

Strength:

On a 3 Minute clock for 3 sets
Power Clean + 2 Push Press + Max Push Jerks
Set 1 – 65% of 1RM CJ
Set 2 – 70% of 1RM CJ
Set 3 – 75% of 1RM CJ

Followed by:

4 Sets
AMRAP 4
3 Power Clean 155/105
6 Toes to Bar
9 Hand Release Push ups
Rest 1:00 between sets

RX+: PC 205/145

Thursday

Skill:

5 sets
:30 L-Sit Hold
Rest :30
200 Ft Bear hug Sandbag Carry
Rest :30

Followed by:

5 Rounds for Time:
10 Right Arm DB Snatch 50/35
30 Double Unders
10 Left Arm DB Snatch 50/35
30 Double Unders

RX+: 70/50 DB

Friday

Strength:

The CrossFit Total
1 RM Back Squat
1 RM Strict Press
1 RM Deadlift

*You will have 17 Minutes at each discipline to find a maximum weight

Saturday

Team of 2
2 Rounds for Time:
2000M Row (Alternate 500M Rows)
100 Wall Ball 20/14
100 Burpees