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“Death Race” CrossFit WOD – Tuesday December 21st, 2021

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CrossFit Preferred – Christmas Spirit Week

Christmas Sock Day

Strength

Strict Press

All Percentages Based Off 1RM Strict Press

1 Set of 3 @ 60%

1 Set of 3 @ 68%

2 Sets of 8 @ 73%

1 Set of 8+ @ 68%

Rest 2-3 Minutes Between All Sets.

Metcon

Death Race (Time)

5 Rounds:

15/10 Calorie Assault Bike (20/16 Row)

10 Burpees

Metcon (Time)

Bar MU Practice

5 Sets For Time:

30% Bar Muscle-ups

30 AbMat Sit-ups

Scale:

Jumping Bar Mu

CTB

Double DB Devils Press

“It All Adds Up” CrossFit WOD – Wednesday December 15th, 2021

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Strength

Strict Pull-Ups 150% For Time 12/15 Build Cycle (Time)

For Time:

150% of Max Strict Pull-ups

Every Break:

200 Meter Run

Deadlift (8’s)

All Percentages Based Off 1RM Deadlift

4 Sets of 8 @ 65%

1 Sets of 8+ @ 65%

Rest 2-3 Minutes Between All Sets.

Metcon

It All Adds Up (10 Rounds for weight)

10 Rounds For Total Load

15 Minute Cap

12/9 Cal Bike or 15/12 Cal Row

1 Power Clean

Athlete’s choice on loading. This can be the same weight across or building. Looking to move some heavy weight under fatigue.

SCORE: Enter all 10 weights. Overall score will be the sum total.

“You Up?” CrossFit WOD – Tuesday December 14th, 2021

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Strength

Strict Press

All Percentages Based Off 1RM Strict Press

4 Sets of 8 @ 65%

1 Sets of 8+ @ 65%

Rest 2-3 Minutes Between All Sets.

Remember to add to your 1RM# based upon last weeks performance.

Metcon

You Up? (AMRAP – Rounds and Reps)

AMRAP 10:

1 Burpee Box Jump

1 Push Jerk

2 Burpee Box Jumps

2 Push Jerks

3 Burpee Box Jumps

3 Push Jerks

Add 1 Rep Per Round

Box: (24″/20″)

Barbell: 115 / 85 lb

Strict HSPU 150% 12/13 (Time)

For Time:

150% Max Strict Handstand Push-ups

Every Break:

500M Bike

“Hair of the Dog” CrossFit WOD – Saturday December 11th, 2021

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Strength

Clean and Jerk

[All Percentages Based Off 1RM Clean & Jerk]

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%

2 Reps @ 75%

2 Reps @ 80%

1 Rep @ 85%

1 Rep @ 88%

Build to Heavy Single (No Misses)

Rest 1-3 Minutes Between All Sets

Metcon

Hair of the Dog (Time)

[Team of 2]

For Time:

100 Synchro AbMat Sit Ups

50 Double Dumbbell Front Squats Partition However

10 Rope Climbs (15ft.) Partition However

50 Double Dumbbell Front Squats Partition However

10 Rope Climbs (15ft.) Partition However

50 Double Dumbbell Front Squats Partition However

100 Synchro AbMat Sit Ups

*Score = Time it takes athletes’ team to complete the workout. Time Cap = 28 Minutes

Dumbbell Weight 50/35