CrossFit & Fitness Gym | North Seattle

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WOD’S for Dec. 13th-18th

Monday, 12/13
Snatch
Every 1:30 x 5 sets
Snatch lift-off + Snatch
Every 1:30 x 5 sets
Halting snatch deadlift +
snatch
Snatch from mid-thigh
Every minute x 4 sets
WOD:
2 Sets
AMRAP 2
18/12 Calories, Echo Fx: 15/10
Max reps – power snatch
95/65 75/55 65/45
Rest 1 minute

Tuesday, 12/14
Strict Press
Every 2:00
Sets 1 – 5 reps @ 70%
Set 2 – 3 Reps @ 80%
Set 3 – 1 reps @ 90%
Every 2:00 x 3 sets
2 reps @ 85%
WOD:
10-9-8-7-6-5-4-3-2-1
DB Bench press
Inverted rows
DB load – 50/35 35/20 20/10

Wednesday, 12/15
Back Squat
Every 2:00
Set1 – 5 reps 65-70%
Set 2 – 3 reps 75-80%
Set 3 – 1 reps @ 85%
Every 2:00 x 3 sets
4 reps @ 80%
WOD:
AMRAP 8
10 Sit ups
15 Air squats
20 Double unders Fx: 40 Singles

Thursday, 12/16
For Time
Complete reps of 21-15-9 of:
Calories, Row
DB Power cleans
T2B Fx: V-ups
HRPU
When clock reaches 12:00
Complete reps of 15-12-9
Calories, Row
DB Lunge steps
Burpees
DB load – 50/35 35/20 20/10

Friday, 12/17
For Time
5 Rounds
20/15 Calories, Echo Fx:15/10
10 Deadlifts
225/155 185/135 135/95

Saturday, 12/18
12 Days of X-mas
Just like the song
1, 2-1, 3-2-1, 4-3-2-1 and so on.
1. 250m Row
2. Strict Presses
3. Thrusters
4. 40 Double unders FX: 2x Singles
5. Lateral bar burpees
6. C2B Fx:PU L:JPU
7. S2OH
8. Power Cleans
9. T2B Fx:V-ups L:SL V-ups
10. Alt. FR lunge steps
11. SDLHP
12. Front squats
Bar load – 95/65 75/55 65/45