WODs for Week of 12/16

Monday 12/16

For time: 
Run, 800 m
-- then --
5 rounds of:
15 AbMat Sit-ups
15 Sumo Deadlift High-pulls, 95/65 lbs

Barbell Club
Snatch Grip Deadlift 5-5-5-5-5
Snatch Pull To Shrug 5×3 at 90% 1RM
Lu Raise 8-8-8

Metcon Mania
5 rounds for time of:
Row, 500 m
50 Double Unders
20 Burpees
15 Jump Squats
Rest 30 secs

Tuesday 12/17

Front Squat 5-5-5-5-5
3 rounds for time of:
10 Kettlebell Swings, 70/50 lbs
20 Air Squats
Run Or Row, 300 m

Barbell Club
Every 2 mins for 20 mins: Power Snatch
Every 2 mins for 20 mins: Hang Snatch

Metcon Mania
In 20 mins do:
25 No Push-up Burpees
–then–
in the remaining time, AMRAP of:
10 Push-ups
15 Slam Ball Over Shoulders
20 Squat Clean Thruster Ball Slams

Wednesday 12/18

CROSSFIT KIDS FREE TRIAL
5:15-5:45PM 3-6 YEAR OLDS
5:45-6:30PM 7-11 YEAR OLDS
*Focus on functional movement and character building

For time: 
30 Chest-to-bar Pull-ups
30 Deadlifts, 225/155 lbs

Barbell Club
Clean Lift Off 5-5-5-5-5
Clean Pull To Hold 5×3 at 90% 1RM
AMReps 5 mins: Strict Pull-ups

Metcon Mania
For time:
3 rounds of:
9 Dumbbell Power Cleans, 40/25 lbs
7 Dumbbell Front Squats 5 Dumbbell Shoulder-to-Overheads
— then —
Dumbbell Hold, 1 min
— then —
20 Dumbbell Box Step Overs, 24/20 in
— then —
30 Dumbbell Front Rack Reverse Lunges
— then —
20 Devil Press

Thursday 12/19

3 rounds for time of: 
3 Clean & Jerks, 225/155 lbs
Handstand Walk, 50 ft

Barbell Club
Every 2 mins for 20 mins: Power Clean
Every 2 mins for 20 mins: Hang Clean

Metcon Mania
For time:
3 rounds of:
30/20 Assault Bike Calories
20 Wall Balls
5 Burpee/Mountain Climber Duets
— then —
3 rounds of:
30/20 Ski Erg Calories
30 Box Jumps
20 Kettlebell Sumo Deadlift High-pulls
— then —
3 rounds of:
50 Double Unders Wall Sit, 1 min
20 Alternating Single Leg V-ups

Friday 12/20

21-15-9 reps, for time of: 
Front Squat, 185/125 lbs
Toes-to-bar

Metcon Mania
Complete as many rounds as possible in 30 mins of:
Row, 1000 m
90 Single Arm Dumbbell Push Press
200 Single Unders
Row, 700 m
60 Single Arm Dumbbell Clean & Jerks
50 Knee Tucks
Row, 400 m
30 Single Arm Devil Press
60 Single Unders
Max Rep Ab Mat Situp

Saturday 12/21

With a Partner, For time: 
50 Assault Bike Calories
50 Push-ups
40 Assault Bike Calories
40 Handstand Push-ups
30 Assault Bike Calories
30 Ring Dips
20 Assault Bike Calories
20 Bench Press, 185/125 lbs

Sunday 12/22

Barbell Club
Hang Power Snatch : 3 Rep Max
Hang Power Clean : 1 Rep Max
3 rounds for quality of:
10 Barbell Bicep Curls
8 Barbell Tricep Extensions
6 Barbell Roll-Outs

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