Thursday 12/3

“12 Days of Thankfulness”
1 Muscle-Up
2 Deadlifts (275/205 lbs)
3 Dumbbell Thrusters (55/35 lbs)
4 Burpee Box Jumps (24″/20″)
5 Strict Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (32/24 kg)
8 Single-Arm DB or KB Snatches (4 each arm)
9 Toes to Bar
10 Walking Lunges with Dumbbells (55/35 lbs)
11 Ring Dips
12 Burpees with DBs/KBs (55/35 lb DBs)

Perform as if singing the 12 Days of Christmas (a permutation).

Wednesday 12/2

A.
Every 3 minutes, for 15 minutes (5 sets):
20 Dumbbell Walking Lunges (heavy)
20/15 Ring Dips

B.
In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:
20 Kettlebell Swings (24/16 kg)
15 Wall Ball Shots (20/14 lbs)

 

(Programming courtesy of CJ Martin – CrossFit Invictus)

Tuesday 12/1

TUESDAY

A.
Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean @ 60-70%

Followed by…

Every 2 minutes, for 16 minutes (8 sets):
Clean
*Sets 1-5 = 2 reps @ 70-90%
*Sets 6-8 = 1 rep @ 90-95%

B.
Three sets of:
Clean Pulls x 2 reps @ 105%
Rest as needed

D.
Complete as many rounds and reps as possible in 10 minutes of:
10 Burpees
10 Front Squats (185/135 lbs)

Monday 11/30

A.
Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 65-70%
(high hang, mid-patella, floor)

Followed by…

B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch
*Sets 1-3 = 2 reps @ 70%
*Set 4 = 1 rep @ 75%
*Set 5 = 1 rep @ 80%
*Set 6 = 1 rep @ 85%
*Set 7 = 1 rep @ 85-90%
*Set 8 = 1 rep @ 90-95%

D.
Four sets for max reps of:
45 seconds of Handstand Walk
Rest 45 seconds
45 seconds of Muscle-Ups
Rest 45 seconds
45 seconds of Push-Ups
Rest 45 seconds
45 seconds of Toes-to-Bar
Rest 45 seconds