SUNDAY
2:30 PM ROM WOD
3 PM Coach’s Choice WOD
MONDAY
Closed for Christmas
TUESDAY
2-4 PM Open Gym, 4 PM Class
Timed Handstand Pushup Skill Work
-then-
EMOM 8
1 Deadlift
Start at 135/85# and add some weight every round. Work up as heavy as you can, but you are not expected to be able to reach a 1 RM or new PR in 8 minutes.
-then-
Partner WOD
AMRAP 20
3 Deadlifts @ 275/185#
4 Handstand Pushups
5 Box Jump Overs @ 24”/20”
1 Tag Your Partner
Partner 1 completes a full round then Partner 2 completes a full round until 20 minutes have expired.
*Must achieve 395/255# during EMOM to use Rx Deadlift load.
WEDNESDAY
Find a 5RM Back Squat
-then-
Partner WOD
For Time:
20 Cal Row
10 Sandbag Curtis P’s @ light
18 Cal Row
9 Sandbag Curtis P’s @ light
16 Cal Row
8 Sandbag Curtis P’s @ light
14 Cal Row
7 Sandbag Curtis P’s @ light
12 Cal Row
6 Sandbag Curtis P’s @ light
10 Cal Row
5 Sandbag Curtis P’s @ light
*Alternate partners on the Rower and Sandbag until both partners have done every round of Rowing and every round of Curtis P’s.
*Time Cap: 20 min
THURSDAY
EMOM 10
Odd: 30-sec Max Effort Strict Pullups
Even: 5-15 Double Unders
-then-
“Flight Simulator”
Double-Unders
10-20-30-40-50-40-30-20-10
*If you break your set before the specified number of reps, then you must re-start that set.
*Time cap: 15 minutes
FRIDAY
Find a Max in the Complex:
Power Snatch + 5 Snatch Grip Push Press (Behind Neck)
-then-
“Power Drill 2.0”
5 Rounds:
5 Chest to Bar Pullups
10 Power Snatch @ 95/65#
15 Front Squats @ 95/65#
20 Russian Kettlebell Swings @ 70/53#
Rest 2 minutes
*Time Cap: 30 min
*Load Guidance: Select loads that you can do fast and unbroken for the first 1 or 2 rounds.
SATURDAY
CrossFit Total 2
Find 1RM
Clean
Bench Press
Overhead Squat