WEEKLY PROGRAMMING

Interim Week # 2 of 3

Monday 12/18/2023

Strength

Hang Squat Clean and Jerk

10 sets of 2, building

Conditioning

16 minute Partner AMRAP

6 Burpee Box Step Ups (24/20)

12 Alternating Dumbbell Clean and Jerk (50/35)

6/5 Calorie Row

note: alternate rounds

Tuesday 12/19/2023

Strength

A1. Weighted Supinated Pull Up, 4 sets of 5-7, building (Rx+ Ring Muscle Up, 3 -5)

A2. Dual DB/KB Reverse Lunges (Rx+ Bar Front Rack), 4 sets of 6-8/side, across

Conditioning

10 Rounds For Time

4 Pull Ups (Rx+ 2 Bar Muscle Ups)

4 Deadlifts (115/75, Rx+ 185/125)

16 Double Unders

Wednesday 12/20/2023

Conditioning

Partner โ€œRowing Kellyโ€

30 minute AMRAP

400m Row

30 Box Jumps (24โ€ณ/20โ€ณ)

30 Wall Balls (20/14lbs)

Note: partition reps as desiredย 

Thursday 12/21/2023

Strength

EMOM for 20

M1-M5: Hang Power Snatch

M5-M10: Hang Power Snatch + 1 Overhead Squat

M11 – M15: Hang Squat Snatch + 1 Overhead Squat

M16 – M20: Hang Squat Snatch

Conditioning

3 Rounds For Time

15 Power Snatches (95/65, Rx+ 115/75)

15 Overhead Squats

15 Toes to Bar

Friday 12/22/2023

Strength

A1. 1 Push Jerk + 2 Split Jerk, 8 sets, building

A2. Deadlift, 8 sets of 3, building

Conditioning

12 minute AMRAP

6 Power Cleans (95/65, Rx+ 135/95)

9 Push Ups (Rx+ Ring Dip)

12 Sit Ups

Saturday 12/23/2023

12 Days of CrossFit

1 Handstand Pushup or WallWalk

2 Pistols (1/leg)

3 Push Press (135/95)

4 Deadlift (135/95)

5 Burpee

6 Russian KB Swing

7 Situps

8 Lunges (4/leg)

9 Pushup

10 V-Up

11 Box Jump

12 Power Clean + Jerk (135/95)

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