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Thursday, December 14

Part A. Deadlift Party: 0:00-3:00: 4 @ 75% 3:00-6:00: 3 @ 80% 6:00-9:00: 2 @ 85% 9:00-12:00: 1 @ 90% WOD: 4 Rounds For Time (15m CAP) 200m Run 5 Ring MU (Bar/Banded Bar/Box/2:1 C2B) 4 Clean and Jerk (weight increases every round) Round 1: 135/95 Round 2: 165/115 Round 3: 185/125 Round 4: 225/155

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Wednesday, December 13

Part A. 12m EMOM Odds: 50ft HS Walk (sub 45s HS Hold or 30 Shoulder Taps) Evens: 3 Single Arm DB OHS (each side - so 6 total) WOD: 3 Rounds: 10 Front Squats (185/135) 20 C2B Pull-Ups 50 DU (10 attempts and 90 singles)

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Tuesday, December 12

Part A. Snatch Complex (15m CAP) 10x1 Complex *Complex = High Hang Squat Snatch + Hang Squat Snatch + Squat Snatch from ground WOD: 10m AMRAP 20 KBS (70/53) 5 Back Rack Lunge + Squat (135/95) *1 Rep = right side lunge, left side lunge, back squat.

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Friday, December 8

Part A. 12m CAP 21-15-9 S2OH (155/105) *Rest as needed in between sets. *These should be unbroken. If you break, you must run 200m. WOD: 8 Rounds for Time: (16m CAP) 100m Run 8 Front Squats (165/115) *from ground 4 Bar Facing Burpees 10 Deadlift (same weight)

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Thursday, December 7

Part A. E2MOTM x 7 50 DU (2:1 singles) 3 Squat Cleans *every round increase weight on squat cleans. Work to a heavy triple. Do not have to be TNG. WOD: CrossFit Lift-Off Workout: 12m AMRAP 25 Pull-Ups 50 Cal Row 100 OHS (45# bar - for men and women) 50 Box Jumps 25 Pull-Ups

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Monday, December 4

Part A. 15m CAP Snatch 10x1 *work to a heavy single. WOD: 15m Clock: 6m AMRAP 10 Alt Pistols 10 Alt DB Snatch (70/50) Rest 3m 6m AMRAP 15 DB Lunges (50/35) 10 Power Snatch (95/65)

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