WODs (Dec 25-30)

CrossFit Greenville • December 23, 2023

REMINDER

The gym will be closed on Christmas Day (Monday 12/25) and there will only be a 9:00am class on Tuesday the 26th.

TUESDAY

Pause Push Press:
5 x 5 reps

Pause in the dip for 2s each rep. All five sets are at the same weight, go every 2:30. 

AMRAP 10:
15 Push-ups
15 KB swings (55/35)
15 Box Jumps (24/20)

WEDNESDAY

For time:
7-5-3
Power Snatch (135/95)
Bar Muscle Ups
**Row 15/12 cals or Bike 12/9 cals after each round 

Rest 3:00

7-5-3
Power Snatch (135/95)
Bar Muscle Ups
**Row 15/12 cals or Bike 12/9 cals after each round 

THURSDAY

Tempo Front Squat:
5 x 2 reps

Squat five seconds down and pause in the hole for five seconds on your first rep, followed by a normal speed squat on your second rep. All five sets are the same weight, go every 2:00. 

3 rounds NFT:
10 DB bulgarian spit squat (per leg)
20 GHD sit-ups
30 Second side plank (per side)

FRIDAY

10RFT:
1 Legless rope climb
5 DB devil press (40’s/25’s)
30 Double unders

SATURDAY

For time with a partner:
800m run (together)
–
15-12-9-6-3
Hang squat clean (135/95)
5-4-3-2-1
Wall walks
–
800m run (together)

The run is performed as a team and then the first partner does 15 hang cleans and 5 wall walks, then rests while the second partner does 15 hang cleans and 5 wall walks. Continue this pattern until both partners have completed all of the work before heading back out for a second run. 

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