CrossFit WODs Dec 14 – 20, 2020

Clean and Jerk 1RM

3 RFT:
10 Clean and Jerks, 135/95

10 Bar Facing Burpees

Shoulder Press 5×3

AMRAP 16

16 Alt DB Snatches, 50/35
8 Pull ups
16 RLESS, 50/35

Power Clean 1RM

6 Rounds of:
Row 250m
10 Toes-to-bar
10 Box Jumps, 24/20

Good Mornings 3×5

AMRAP 12
50 Air Squats
8 HSPU
8 Barbell Rows, 135/85

Front Squat 5×3

4 Rounds of:
400m Run
30 Goblet Lunges
20 Sit ups
10 1 DB Devil’s Presses

AMRAP 20 with a partner:
1 Muscle Up
5 Power Cleans
25 Double Unders

Alternate Rounds.

5 Rounds of 1 minute per station:

Front Rack Step Ups
Mountain Climbers
KB Rows
Box Dips
Lying Leg Raises
Rest