CrossFit & Sweat WODs Wed Dec 18th 2019

Some of the accessory classes may change as we are still trying to find some subs for everything as coaches go home for the holiday. The CF classes listed will NOT change, just wanted to get this up so you have plenty of notice if classes are limited.


A.) 20min. Window
5 Push Press (climbing)
Immediately into;
5 Weighted “Chin” Ups (Climbing)
Rest 90sec.

Shoot for 5-6 good working sets. You may stay at the same weight the whole time if you know what you can hit or build a little each round. Can’t do weighted pull-ups? Banded work or just strict works just fine. Score is Push Press Weight. No jerks.
B.) Pick an AMRAP:
15min. AMRAP:
10 Regular Grip Pull-Ups  (kipping)
20 American KB Swings 53/35
30 Double Unders

or ADV

15min. AMRAP:
5 Muscle Ups
20 American KB Swings 53/35
30 Double Unders

Cool Down:

Walk 200m then

2 min each side
At least 1 min each side


Wednesday 12/18 – Lower (Quad Dom) and Core
Part B and C repeat each week. Track these metrics for progress

A. Cleans – Build in weight as follows:
From 50% to 70% max = 3-4 sets of:
2 Power Cleans + 2 Squat Cleans
From 70-80% max = 2 sets of:
1 Power Clean + 1 Squat Clean
From 80% to 90% = 2 sets of:
1 Squat Clean

B. Back Squats
3 sets of 3 reps
*Increase weight from 3×6 last week

C. Rear-Foot Elevated Split Squats
3 sets of 6 reps (per leg)
*Increase weight from 3×8 last week
*Load with DB’s held by side, or barbell in “front-rack” position.
Advanced trainees can use the “back-rack” loading option.|
***Choose either part D or E depending on fatigue levels

(additional strength/hypertrophy work OR conditioning)

D. Superset x 2 sets each:

Back-Rack Reverse Lunges x 12-16 Reps (6-8 per leg, alternating)
Max Air Squats in 30 seconds (go for speed while keeping full ROM)
Rest 2 min
10 Burpee Box Step-ups (DB in each hand, alternate legs)
15 Cal Row
20 Lying (Decline) Leg Raises (ADV version)
25 Lateral Jumps over Rower
10 Burpee Box Step-ups (DB in each hand, alternate legs)
15 Cal Row
20 GHD or Decline Sit-ups
25 Lateral Jumps over Rower
Categories: WOD