CrossFit WODs Dec 7 – Dec 13, 2020

Monday December 7, 2020

Back Squat 1 RM or 5 RM

AMRAP 12

8 DB Squat Cleans, 50/35
16 Renegade Rows, 50/35
32 Double Unders

Tuesday

Floor Press x8@8

8 Rounds of:

Row 16/12 cals
5 HSPU
15 Lying Leg Raises

Wednesday

Snatch 1RM

AMRAP 18
10 AKBS
Run 100m
10 Goblet Squats

Rx: 53/35, Rx+: 71/53

Thursday

Barbell Row 5 sets of 6

“One Spot”

10 Rounds for time of:

5 C2B Pull ups
10 Push ups
15 Sit ups

22 min time cap.

Rx+: 15 rounds in same cap.

Friday

Deadlift x3@9

“Flat Tires”

4 Rounds for time of:
Run 400m
50 Air Squats

Saturday

Deck of Cards:

Spades: Lunges
Hearts: Med ball Cleans, 20/14
Clubs: Med ball Russian Twists, 20/14, L+R=1
Diamonds: Hanging Knee Raises

Jokers: Run 800m with your team.

Sunday

“Row’n’Go”

AMRAP 24 with a partner:
A: Row 500m
B: Double Unders