CrossFit & Fitness Gym | North Seattle

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WOD’S for Dec. 6th-11th

Monday, 12/6
Strict Press
Every 2:00
Sets 1 – 5 reps @ 65%
Set 2 – 3 Reps @ 75%
Set 3 – 2 reps @ 85%
Every 2:00 x 3 sets
2 reps @ 80%
WOD:
AMRAP 11
44 Double unders Fx: 88 Singles
22 Sit ups
11 Renegade rows w/push up
DB load – 35/25 25/15 15/10

Tuesday, 12/7
Back Squat
Every 2:00
Set1 – 5 reps 65-70%
Set 2 – 3 reps 70-75%
Set 3 – 1 reps @ 80%
Every 2:00 x 3 sets
5 reps @ 75%
WOD:
5 minutes
Max calories, Echo

Wednesday, 12/8
5 Rounds
AMRAP 4
Buy in: 45/35 Calories,Row Fx:40/30
In remaining time max reps
Round 1: Tuck ups
Round 2: v-ups/SL V-ups
Round 3: Hollow body rocks
Round 4: Flutter kicks
Round 5: Russian twists

Thursday, 12/9
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:
For Time
2 Rounds
8 Power snatches
8 lateral bar burpees
Bar load – 75/55 65/45 55/35
Rest 1 minute
2 Rounds
8 power snatches
8 lateral bar burpees
Bar load – 95/65 75/55 65/45

Friday, 12/10
Fight Gone Bad
3 Rounds
Total reps/calories
Min. 1 – Wall balls
Min. 2 – Sumo Deadlift High pulls
Min. 3 – Box jumps 20″
Min. 4 – Push press
Min. 5 – Row
Min. 6 – Rest
Bar load – 75/55 65/45 55/35

Saturday, 12/11
Teams of 2
Teammates can break it ups
anyway they choose.
AMRAP 6 – Pull ups Fx:JPU
AMRAP 6 – Calories, Echo
AMRAP 6 – Goblet squats w/DB
AMRAP 6 – Calories, Echo
DB – 50/35 35/20 20/15