CrossFit WOD Mon Dec 11, 2017

A. Complete 4 Rounds of circuit with full focus on the first and second movements
Rest 2-3 minutes after each round
Rest as needed between strength movements
***Continue adding weight to strength movements when successful MAX lift is made

Back Squats – 70% x 5, 80% x 3, 90% x 1, then find MAX

Snatch (Pwr or SQ)
70% x 3, 80% x 2, 90% x 1, then find MAX

7 Broad Jumps OR High Box Jumps

60 second Row (not all-out, just keep moving)

CrossFit WOD Sat Dec 9, 2017

A. “Lynne” -5 Rounds for MAX REPS:

Bench Press UNBROKEN (BW for men, 3/4 BW for women)
Max Kipping/Butterfly Pull-ups UNBROKEN
Rest 5 minutes

Note scores as TOTAL REPS Bench / TOTAL REPS Pull-ups + Bench Press weight

72 / 126 (205 lbs)

CrossFit WOD Fri Dec 8, 2017

A. 4 Rounds (40 min cap):
***If you finish early, start on part B
Rest 30-60 seconds between each movement
Rest 2-3 minutes between each round
Choose weights that will push your ability to make reps UNBROKEN

2 Deadlifts TnG
2 Hang Power Cleans
20 Push-ups (scale or increase difficulty as needed to go “unbroken”)
60 second AMRAP of Russian KBS unbroken

B. On your own after class:
For Time:

Run 400m
20 Bar Muscle-ups (scale as 30 Ring Rows)
Run 400m

CrossFit WOD Thur Dec 7, 2017

A. 3 Rounds “Fight Gone Bad” Style:
*In a larger class, start at different stations and rotate through

1 min DB Snatches (50/35, or moderate load)
1 min Front Squats (95/65)
1 min Burpee Box Jumps (24/20’’)
1 min Sit-ups (ADV GHD)
1 min Row or Assault Bike Cals
Rest 1 min

Rest 10 min (till 28:00 mark)

B. 4 Rounds (8 min cap):

Run 200m
50 double-unders (100 singles)


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