WOD

8am Masters CrossFit

9am CrossFit

10am Barbell

7:30pm EDCF Christmas Party @ Goodfriend!

A) Take 15 minutes to build to a 10 rep max on back squat.

*Only do 1-5 reps on your build up sets then 10 on the weight you’re testing.

 

B) 3 sets for efficiency:

– 30-60 sec wall sit w/ double KB front rack hold

– hand over hand rope pull x 1 length (moderate weight, fast hands)

– 2 laps upside-down single arm KB overhead walk (1 lap per hand)

– 6-8 strict toes to bar @ 2110

 

A) E2MOM x 6 min (3 sets):

– 3 position snatch

(high hang, hang, floor)

*Build from 55-65%.

+

EMOM x 12 min (6 sets)

– 1 snatch

*Build from 70-95% with 5% jumps.

 

B) For time:

– 1000/800m row

– 150 double-unders

– 30 handstand push-ups

 

*scale HSPU with bands or L-seated DB presses.

*RX+ perform HSPUs all strict.

A) E3MOM x 15 min (5 sets):

– 5 close grip bench press @ 30X1

– 5 weighted pronated pull-ups

*Goal is to build on weight each set until you reach a heavy set of 5 for each movement.

 

B) EMOM x 12-16 min (6-8 sets):

E – 12/9 cal row

O – 10 KB swings (heavy) + 8 goblet hold reverse lunges

*Row 15/12 cal if able.

 

C) 2-3 sets for efficiency:

– 10-12 supine medball hamstring curls

– 25 banded pull-aparts

A) Every 2.5 min x 5 sets
– Deadlift x 5-4-3-2-1 reps
*Build heavier than 11/29. Not a 1RM.

B) E4MOM x 4-6 sets:
– 200m run
– 10 deadlifts (225/155, 185/125, 155/105)
– 8 burpee pull-ups

*RX+ perform 3-5 burpee muscle ups instead of BPUs.
*Keep DL weight so that you can stay UB without losing form.

A) E2MOM x 12 min (6 sets):
– 1 hang squat clean + 1 squat clean
*build from 70-90% (heavier than last week)

B) AMRAP in 8 min:
– 3 power cleans (185/125)
– 6 tall box jumps (30/24”)
– 9 perfect push-ups

C) 2-3 rounds for efficiency:
– 8-10 DB Chinese rows @ 2111 (video)
– 15-30 sec single leg raise per side

A) Back squat cluster

– 5.5.5.5 x 3 sets

*Rest 30 sec between clusters and 3 minutes after each set.

*Start at heaviest set from 11/18 and try to maintain weight or build if able. 

 

B) 3 sets for efficiency:

– 30-60 sec wall sit w/ double KB front rack hold

– 2 laps farmer’s carry (heavy but fast and UB)

– 6-8 L-sit supinated pull-ups

– 8 TGUP sit-ups per side

A) E2MOM x 6 min (3 sets):

– 3 position snatch

(high hang, hang, floor)

*Work from 55-65%.

+

E2MOM x 6 min (3 sets):

– 2 position snatch

(hang, floor)

*Work from 70-80%.

+

E2MOM x 6 min (3 sets):

– 1 snatch

*Work from 85-90+%

*Goal is no misses.

 

B) E3MOM x 12-18 min (4-6 sets):

– 200m run

– 20 RKB swings (heavy)

– 10 burpees