Warm up

Warm-Up
2 Sets, For Quality:
1:00 minute Machine of Choice (Easy pace)
20 Bodyweight Reverse Lunges
20 Plank Alternating Shoulder Taps
10 Prone Weighted Y-W-T

Strength

Strength: Strict Press
Every 2:00 minutes, 6 Sets
3 Sets x 5 Reps @ 70%
1 Set x 3 Reps @ 75%
1 Set x 3 Reps @ 77%
1 Set x 3 Reps @ 80%
*Aim to finish each set feeling capable of doing a few more reps if necessary.
This is not a session for testing your one-rep max. Instead, the goal is to build
strength and stability in the shoulders without overtaxing the body.

-Snatch warm up before the workout

Wod
12:00 minute AMRAP:
20 Wall Balls @ 20/14lb
10 Chest To Bar Pull-Ups
5 Squat Snatches @ 135/95lb

When scaling keep this in mind
Goal: Complete 5+ Rounds
Primary Objective: Maintain unbroken sets on the Wall Balls and Chest to Bar
Pull-Ups
Secondary Objective: Maintain a cadence on the Snatches that allows you to
complete them in under 30 seconds

No 5am and 6am!
we will have a 9am,10am,4,5,6pm

Strength
5×5 Bench Press

Workout
“hangover cure”
6 Rounds (23 minutes)
Minute 1- Max cals
Minute 2-max burpees
Minutes 3-max doubles
Minutes 4-rest

“99 Problems but beings closed aint one”
Teams of 2 or 3
Row 2023
99 hang power snatches
99 toes to bar
99 wall balls
99 front rack lunges
99 Kettlebell swings
99 pull ups
99 goblet squats
Row 2024

Happy New year everyone!

8am endurance. It’s going to be awesome dont miss it. Mix of bike ski row burpees and run (running distance is only the the fence and back twice)

9am CrossFit
We’ll start with a warm up like usual then jump straight into this workout. There will be some accessory work for after
Every 8 minutes (Repeat this 3 times)
44 wall balls
33 ab mat sit ups
22 box jump or steps
11 Alternating DB snatches

Rest the remainder of the 8 minutes. Your score is slowest set

Warm up
2 rounds
1 Minute Machine
10 spider man lunges
1 barbells complex *see below
5 burpees over your bar focusing on efficiency and technique
(*barbell complex is 3 tall muscle cleans, 3 front squats, 3 power position squat cleans)

Strength
Every 2:00 minutes, 5 Sets
3 Position Clean
High Hang + Hang + Floor
*Can drop the bar after the hang

Wod (we will have a nice version of this workout with a sandbag as well)
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Load: 50/35lb

Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a