Programming December 11-15th, 2023

Monday

WOD:

For time:
100 Double Unders
75 Hang Power Cleans, 75/55 lbs
50 Toes-to-bars
75 Push Press, 75/55 lbs
100 Double Unders

‍

Tuesday

Power Snatch 5-5-5-3-3-3-1-1-1

‍

Wednesday

WOD:

For time:Run, 1600 m
Medicine Ball Carry, 20/14 lbs, 800 m
Single Kettlebell Carry, 53/35 lbs, 400 m
Double Kettlebell Carry, 53/35 lbs, 200 m

Bonus Post WOD:

For quality:10 L/10 R Turkish Get-ups, pick load

‍

Thursday

Strength: Front Squat : 6-5-4-3-2

WOD: 8 min AMRAP

4 Front Squats, 185/125 lbs
4/3 Strict Pull-ups

‍

Friday

18.4 / 20.3 Rx'd - CrossFit Games Open

For time:
21-15-9 reps of:
Deadlift, 225/155 lbs
Handstand Push-up
-- then --
21 Deadlifts, 315/205 lbs
Handstand Walk, 50 ft
15 Deadlifts, 315/205 lbs
Handstand Walk, 50 ft
9 Deadlifts, 315/205 lbs
Handstand Walk, 50 ft
Time cap: 9 mins