Programming Week of December 30-January 3, 2025

Monday

Rx

4 x AMRAP 4:
3 hang power cleans (95/135 lb)
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.

Intermediate

4 x AMRAP 4:
3 hang power cleans (65/95 lb)
6 shoulder-to-overheads
9 lateral burpees over the bar
6 pull-ups
– Rest 2:00 between rounds.

Beginner

4 x AMRAP 4:
3 hang power cleans (35/45 lb)
6 shoulder-to-overheads
9 lateral burpee bar step-overs
6 jumping pull-ups
– Rest 2:00 between rounds.

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Tuesday

Rx

AMRAP 20 with a partner:
24 box jump-overs (20/24 in)
24 power snatches (65/95 lb)
24 overhead squats (65/95 lb)
24 knees-to-elbows
24-cal bike
– Step down from the box.

Intermediate

AMRAP 20 with a partner:
24 box jump-overs (20/24 in)
24 power snatches (55/75 lb)
24 overhead squats (55/75 lb)
24 knees-to-elbows
24-cal bike
– Step down from the box.

Beginner

AMRAP 20 with a partner:
24 box step-overs (12/20 in)
24 hang power snatches (35/45 lb)
24 overhead squats (35/45 lb)
24 hanging knee raises
24-cal bike
– Step down from the box.

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Wednesday

Rx

For time:
800-m run
50 hand-release push-ups
50 single-arm DB overhead walking lunges (35/50 lb)
800-m run

Score: Total time

Intermediate

For time:
800-m run
30 hand-release push-ups
50 single-arm DB overhead walking lunges (20/35 lb)
800-m run

Score: Total time

Beginner

For time:
400-m run
30 hand-release push-ups from the knees
30 single-arm DB front rack walking lunges (10/15 lb)
400-m run

Score: Total time

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Thursday

Open Workout 18.1

Rx

AMRAP 20:
8 toes-to-bars
10 DB hang clean and jerks (35/50 lb)
12/14-cal row
– Perform 5 clean and jerks with one arm, then 5 with the other.

Intermediate

Same as Rx’d

Beginner

AMRAP 20:
8 hanging knee raises
10 DB hang clean and jerks (20/35 lb)
12/14-cal row
– Perform 5 clean and jerks with one arm, then 5 with the other.

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Friday

The CrossFit Total

Rx

For load:
1-rep-max back squat
1-rep-max shoulder press
1-rep-max deadlift

Score: Load

Intermediate

For load:
1-rep-max back squat
1-rep-max shoulder press
1-rep-max deadlift

Score: Load

Beginner

For completion:
3-3-3 back squat
3-3-3 shoulder press
3-3-3 deadlift

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