December 10 – December 15, 2018


Monday: WOD:
Every 2 Min : Deadlifts: 5 Unbroken (5 Sets)
WOD: 8 Burpees
8 Pullups
100m Run
7R4T

Tuesday: WOD:
12 DB Snatches; 24 Weighted Lunge
48 Double Unders: 1 Rope Climb
20 min AMRAP

Wednesday: WOD:
Every 2 Min : 5 Unbroken Shoulder Press (5 Sets)
WOD: 3 Thrusters
3 Burpee over bar
EMOM for 10 Rounds then add 1 rep each minute

Thursday: WOD:
400m Run
10 TTB
5 C&J
5R4T

Friday: WOD:
Strength: Front Squats 5×5
Team of 2: Row 3000m; 500 Squats
400 Situps; switching movements every minute

Saturday: WOD:
30 WallBalls
10 Handstand Push Ups
10 Snatches
Rest 2 mins; 4R4T

       

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CrossFit Journal: The Performance-Based Lifestyle Resource
Cross Fit XLR8
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