12-6-19 WOD

For Max Reps, 1 Minute ON/ 1 Minute OFF x 4 Rounds: Calorie Row Hang Clean and Jerk (95/65#) Toes to Bar Wall Ball (20/14#)   *This is 32 minutes long. 1 Minute Row, 1 Minute Rest, 1 Minute Hang Clean and Jerk, 1 Minute Rest, 1 Minute TTB, 1 Minute Rest, 1 Minute Wall

12-5-19 WOD

15 Minute AMRAP: 30 Squat jumps – full depth on the squat, get airborne 50’ Handstand Walk 7 Muscle Ups *Some good gymnastics work here today.  For the HandstandWalk Do a 50’ Bear Crawl.  Focus on stacking your weight on your shoulders and keeping your arms locked out. THEN   Bench Press 3 x 5

12-4-19 WOD

Squat Clean 2-2-2 *Work up to a heavy double for the day.  Drop the bar between reps.  Looking for one good heavy set for the day. THEN   4 Rounds for Time: 5 Power Cleans (225/155#) 15 Strict Handstand Push Ups Rest 1 Minute 15/12 Cal bike or 300/250m Row 90 Double Unders Rest 1

12-3-19 WOD

Overhead Squat 3-3-3 *Work up to a heavy set of 3 for the day!  Go from a rack.  Use a push jerk or split jerk to to get the bar overhead. THEN 27-21-15-9 Power Snatch (75/55#) Push Ups Pistol Squats or Back squats – same bar 19 Minute Time Cap *This will be a faster

12-2-19 WOD

In a Team of 3, 25 Minute AMRAP: Partner 1: Max Calorie Row/ Bike Partner 2: 10 Alternating Single Arm Dumbbell Snatch (70/50#) 5 Muscle Ups Partner 3: Rest   *Your team’s score is your total number of calories. Rotate on partner 2! The scale for the muscle ups is burpee pull ups. You can

11-27-19 WOD

Tempo Deadlifts 5-5-5+ *Do these at 65% of your 1RM Deadlift. Control the bar on the way down. 3-4 seconds on the way down. Don’t bounce the bar going into the next rep. THEN 5 Rounds for Time: 7 Power Snatch (155/105#) 7 Burpees 7 Muscle Ups *Pick a weight on the snatches so you

11-26-19 WOD

Front Squat 5 x 3 @ 70-75% of 1RM *Stay at 70-75% for all 5 sets. Work on being smooth and having some speed on the way up. All at the same weight. THEN 3 Rounds for Time: 7 Squat Cleans (225/155#) <– heavy singles 30 Toes to bar 90 Double Unders

11-22-19 WOD

4 Rounds for Time: 600/500m Row Rest 1 Minute 20 Push Press (95/65#) 20 Pull Ups Rest 1 Minute *Plan for this to take 20-25 minutes ** Keep your row as a sprint and your push presses at an unbroken weight Cash Out: For Quality, Accumulate 150’ of Walking Lunges *Hold 2 Dumbbells or Kettlebells

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