Monday 10th December – Sunday 16th December


Monday 10th December – Sunday 16th December

  December 9, 2018

Monday 10th December

A) Snatch Balance 4×3 AHAFA

B) 21-15-9 (14min time cap)

1x DB Oh Squat 22.5/15kg


Burpee over DB


Tuesday 11th December

A) 14mins to find a heavy double – Push Press

B) EMOM 20 mins

1- 15/ 12 Cal assault bike

2- 10 OH squat 40/30kg (bar from floor)

3- 30 DU + 10 wall balls


*reduce reps to keep quality*


Wednesday 12th December

A) Back Squat 4×10 reps AHAFA

Lift every 3rd minute. Try and increase from Friday 30th November by 5kg

B) 4 rounds for time

50 air squats

400m Run


*scales opt 1 – box pike x10 reps or 4 wall walks*


Thursday 13th December

A) x8 sets Every 90 seconds – 3 position snatch. Hip, knee, floor AHAFA

B) 1 min on 1 min off x 6

9 hang snatch 50/35kg

Remaining time – burpee over bar



Friday 14th December

A) In 12 mins work up to a heavy – Clean + Front Squat

B) Amrap 20mins

45/35 calories (don’t use same machine for 20mins)

30 power clean and jerks 50/35kg

15 T2B


Saturday 15th December

A) Max push ups – unbroken set (chest to floor)

B) Max broad jump (score = inches)

C) Air Force – Amrap 14mins – use a bar weight that can be overhead squatted

20 Thrusters 43/30kg

20 Sumo deadlift high pulls (use KB if less than 25kg bar is used)

20 Push jerks

20 Overhead squats

20 Front squats


Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.


CrossFit Team WOD


Partner – “THE DON” Amrap 35mins

66 Deadlifts, 50/35kg

66 Box jump, 24 inch box

66 KB swings 24/16kg

66 Hanging Knees to elbows

66 Sit-ups

66 Pull-ups

66 Thrusters 50/35kg

66 Wall ball 9/6kg

66 Burpees

66 Double-unders


Sunday 17th December

A) Front squat 4×3 reps AHAFA

B) 3 rounds for time – time cap 16mins

50 DU

21 pullups

50 DU

21 Front squats 42.5/30kg (bar from floor)

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