Week of December 17 – December 23


Monday

“Belly Flop”
21-15-9: (25min cutoff)
Box Jump Overs (24/20)
Power Cleans (115/80)
Chest to Bar Pull-ups
Front Squats (115/80)
Lateral Barbell Burpees
Push Jerks (115/80)

C.E. Skill
Spend 10min working on Ring Muscle-Ups


Tuesday

“Dopamine”
5 Rounds, On the 5:00:
36/30 Calorie Bike / Row
20 Shuttle Sprints (10 Meters) or 300m Run

C.E. Midline
50 GHD Sit-Ups
100′ Handstand Walk
200m Farmers Carry (HEAVY)


Wednesday

Strength
Overhead Squat
In 12min, build to a heavy set of 5 reps

“Dead Arm”
AMRAP 12:
5 Strict Handstand Push-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)


Thursday

“Spin Cycle”
AMRAP 18:
3 Rope Climbs or 12 Knees to Elbows
20/14 Calorie Assault Bike / Row
60 Double Unders

C.E. Recovery
Spend 20min working on Mobility/Flexibility


Friday

“Vader”
For Time: (20min cutoff)
60 Calorie Row / Bike
–then–
3 Rounds:
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches or Kettlebell Swings (50/35)
15 Burpees over Bell
–then–
60 Calorie Row / Bike


Saturday

“12 Days of CrossFit”
1 Power Snatch (95/65)
2 Thrusters
3 Push Press
4 Front Squats
5 Power Cleans
6 Box Jumps (24″/20″)
7 Burpees
8 KB/DB Swings (50/35)
9 Goblet Lunges
10 Toes-to-Bar
11 Bar Muscle-Ups
12 Calorie Bike
*Complete like the song. 1 Power Snatch. 2 Thrusters + 1 Power Snatch. Continue all the way!


Sunday

“Single File”
For Time: (30min cutoff)
3 Rounds:
10 Dumbbell Strict Presses
15 Dumbbell Bent Over Rows (Each Side)
20 Single Legged Deadlifts (Total)
– – – – – – – – – – – – – – – – – – – –
70/50 Calorie Assault Bike
– – – – – – – – – – – – – – – – – – – –
3 Rounds:
10 Dumbbell Strict Presses
15 Dumbbell Bent Over Rows (Each Side)
20 Single Legged Deadlifts Total)

Dumbbells: (35’s/20’s)