12/13/14/15/16 December Workouts

12/13/14/15/16 December Workouts

Monday 12 December at CrossFit 619

Power Snatch/Power Clean Skillwork

CrossFit 619 Power Development

Power Snatch 10×1
Find 1 Rep Max

Conditioning

TEAM WORKOUT Do all 200 Meter Runs Together and all sets 1 at a time.

30 Push Press 135/75
200 Meter Run Both at the same time.
30 Power Cleans 135/85
200 Meter Run
30 Thrusters 95/65
200 Meter Run
30 KBS 1.5/1.0 pood
200 Meter Run
30 Box Jumps
200 Meter Run
30 Double Unders
200 Meter Run
30 Wall Balls
200 Meter Run

Tuesday 13 December at CrossFit 619

Strength Development

Back Squat 5×5 Find your 5 Rep Max
Deadlift 3×5

Conditioning

Death by Pull Ups
5 Minute Rest then 800 Meter Run for time.

Happy Hump Day San Diego !

Wednesday 14 December

Hang Power Snatch/Hang Power Clean Skillwork

Power Development

Hang Power Clean 10×1 Find Your 1 Rep Max

Conditioning 1 Round for Time

10 Handstand Push Ups or Wall Walks
10 Clean and Jerk 135/85#
15 Toes to the Bar
15 Box Jumps
15 Toes to the Ring
400 Meter Run
20 Burpees
20 Wall Balls
20 Med Ball Cleans
20 Hand Release Push Ups
400 Meter Run

Thursday 15 December

Overhead Squat Skillwork

Strength

Overhead Squat 5×1 Find your 1 Rep Max
Front Squat 5×5 Find your 5 Rep Max

Conditioning

Cindy
As Many Rounds as Possible in 20 Minutes

5 Pull Ups
10 Push Ups
15 Squats

Happy Friday San Diego !

Friday 16 December

Strength

Bench Press 5×5
Strict Press 3×5
Deadlift 3×5

Conditioning TEAM WORKOUT 1 Round for Time

20 Ring Dips
200 Meter Run
20 Ring Push Ups
200 Meter Run
60 KBS 1.5/1.0 pood
200 Meter Run
60 Ring Rows
200 Meter Run
60 Box Jumps
200 Meter Run
60 Double Unders
200 Meter Run
60 Burpees
200 Meter Run

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