CrossFit & Strong WODs Mon Dec 16th 2019

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A.) Back Squat (Week 5 of 20 Rep MAX)
This is the FINAL week! Go for broke and finish strong!
*You guys should know the deal. (read my description 4 weeks ago if need more info)
*Work up to a heavy double or single, then try and add 5-10lbs onto whatever you did last week. If you failed, try the same weight or lighter. You only get 1 shot at this. The muscle soreness should be getting better from week 1. Dig Deep!! Proud of everyone’s number so far!
B.) For Time:
100 Alt. DB Snatches 50/35lb.
100 Toes-To-Bar
*7 Wall Balls at the top of every minute until finished!

** You may break up this work out  however you like.

Clock starts, you do 7 wall balls and then immediately start chipping away at your #s. When minute 1 hits, you owe me 7 more wall balls… Minute 2… 7 more wall balls… Until you’re done. What will your strategy be? Can you finish it in under 15min?

Time CAP: 15min.
Wall Ball: 20/14lbs.

Cool Down:

2 min easy cardio then:

Friday Stretch at least 30 sec each one.
1 min each leg


Monday 12/16 – Conditioning

A. AMRAP 20 min:
*Note mandatory rest after each round
*Work time is less than rest time, so you should be CRUSHING each work period!
8 Shuttle Runs (30ft or 10m each way) “there and back” = 2 reps
2 Burpee Toes to Bar (ADV Burpee Bar Pullover – SEE VIDEO DEMO)
8 Cal Bike
2 Burpee Toes to Bar (ADV Burpee Bar Pullover)
8 DB Thrusters
Rest EXACTLY 2 min

Rest as needed

B. 3 Rounds, where each round must be the same pace as the other rounds
For those without Rower access, Run 1.5 miles (2400m) at consistent/steady pace throughout

30/20 Cal Row (male/female)
Run 400m

Categories: WOD