Weekly CrossFit Workouts Dec 17-21st

Weekly CrossFit Workouts Dec 17-21st


5 rounds, 2 mins each of:

10 Thrusters, 95/65 lbs

Row, 200 m

Max reps in time remaining, Thruster, 95/65 lbs

*Rest 3 mins between rounds.



For time: 20 Clean & Jerks, 225/155 lbs




2 rounds for quality of:

50 GHD Sit-ups

60 Hip Extensions

70 Pistols



For time:

21 Squat Snatches, 75/55 lbs

42 Push-ups

15 Squat Snatches, 75/55 lbs

30 Push-ups

9 Squat Snatches, 75/55 lbs

18 Push-ups



Complete as many rounds as possible in 10 mins of:

15 Toes-to-bars

Handstand Walk, 50 ft




 Back Squat 5-5-5-5-5


*Do back squats after the 10min AMRAP



3 rounds, 1 min per station, of:


Wall Ball, 20/14 lbs

Deadlift, 115/75 lbs

Medicine Ball Sit-up, 20/14 lbs

Hang Power Clean, 115/75 lbs

Rest 1 min


Perform this by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.



Team Workout 9am



Rowing Club – Reserve space on Zen Planner


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