12-12-19 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 For Time: 27-21-15-9 Power Snatch (75/55#) Push Ups Pistol Squats or Back squats – same bar

12-11-19 WOD

12-9-6-3 Deadlift (315/205#) 50’ Handstand Walk Time Cap = 10 Minutes *Pick a weight on the deadlifts so that any round doesn’t take more than 2 sets! The scale for the handstand walk today is a single arm overhead walking lunge, which I know is dramatically different than HSW but we’re focusing on the OH

12-10-19 WOD

Back Squat 3 Rep Heavy – just hit it. THEN Squat Clean 5 x 1 @ 65% of 1RM 5 x 1 @ 70% of 1RM *This is technique work. Focus on speed and footwork! 5 Reps at 65%, rest as needed. And then 5 more a little heavier. THEN Weighted Sit Ups 25-25-25

12-9-19 WOD

5K Row Time Trial THEN 4×2 @ 80% Bench Press *6-8 Strict Pull Ups after each set Double Dumbbell Strict Press 3 sets for max reps (8-12 goal)

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

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