Workout of the Day

12042021

CrossFit 952 – CrossFit

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Metcon

Row Burpees Over Rower Curd Squats Box Step Ups Alt DB Snatches Toes To Bar Bike Clean and Jerk Rope Climbs (Time)

2 Rounds

21 Cal Row

15 Burpees Over Rower

9 Curd Squats 150/125

Then

3 Rounds

15 DB Box Step Ups 70/50 20″

12 Alt DB Snatches 70/53

9 Toes To Bar

Then

4 Rounds

9/6 Cals Arms Only Bike

6 Clean and Jerk 185/125

3 Rope Climbs

12032021

CrossFit 952 – CrossFit

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Weightlifting

Clean (1×1)

15:00 To establish a heavy single. Squat or Power.

Metcon

Hang Squat Cleans Bike (5 Rounds for calories)

5 Rounds

1:00

8 Hang Squat Cleans 95/65 + Max cal legs only bike

1:00 Rest
Legs only bike: Hands on top of head. No roll over cals. Score each round.

12022021

CrossFit 952 – CrossFit

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Metcon

Push Press Floor Press (Time)

100 Push Press 95/65

*Every break perform 5 floor press 95/65
Scale: Choose a weight you can perform large sets of high quality reps.

Metcon

100 Cal Ski (Time)

100 Cal Ski

12012021

CrossFit 952 – CrossFit

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Metcon

Snatches Bar Over Burpees Row Run Double Unders Wall Balls KB Swings (Time)

12-10-8

Squat Snatches 135/95

Bar Over Burpees

Rest 3:00

2 Rounds

400m Row

400m Run

150 Double Unders

Rest 3:00

50-35-25

Wall Balls 20/14

KB Swings 70/53 Russian

*45:00 Cap
Bring a hoodie.

11302021

CrossFit 952 – CrossFit

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Weightlifting

Deadlift (1×3)

Wave 1

3 @ 80%

2 @ 85%

1 @ 90%

Wave 2

3 @ 85%

2 @ 90%

1 @ 95%

Wave 3

3 @ 90%

2 @ 95%

1 @ 100%

Metcon

Pull Ups Deadlifts Thrusters (AMRAP – Reps)

3:00 Pull Ups

2:00 Deadlifts 95/65

1:00 Thrusters 95/65

Rest 1:00

1:00 Thrusters 95/65

2:00 Deadlifts 95/65

3:00 Pull Ups
Score is total reps.

11292021

CrossFit 952 – CrossFit

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Weightlifting

Back Squat (EMOM 10×3)

Every 1:00 perform 3 back squats.

Metcon

Single Arm Alt Devils Press Overhead Squat Overhead Walking Lunges (Time)

16-12-8

Single Arm Alt Devils Press + Overhead Squat

*After each set perform 30m single arm db overhead walking lunges. Switch arms at 15m.

50/35

11272021

CrossFit 952 – CrossFit

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Metcon

Row Back Squats (Calories)

10 Minutes

Max Cal Bike

Every 10 Cals perform 8 back squats 135/95.
Rest 3:00

Ski Toes To Bar (Calories)

10 Minutes

Max Cal Ski

Every 10 Cals perform 8 toes to bar.
Rest 3:00

Bike Shoulder To Overhead (Calories)

10 Minutes

Max Cal Bike

Every 10 Cals perform 8 shoulder to overhead 135/95.

11242021

CrossFit 952 – CrossFit

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Weightlifting

Deadlift (1×3)

Wave 1

3 @ 75%

2 @ 80%

1 @ 85%

Wave 2

3 @ 80%

2 @ 85%

1 @ 90%

Wave 3

3 @ 85%

2 @ 90%

1 @ 95%

Metcon

Strict Press Ski Hand Release Push Ups Sit Ups Double Unders (AMRAP – Reps)

22 Minutes

2 Rounds

50 Strict Press 45/35

50/43 Cal Ski

50 Hand Release Push Ups

*Perform 30 ab mat sit ups after each movement.

Then

In the remaining time:

Max Reps Double Unders

**Score will be your total of jump ropes.

11232021

CrossFit 952 – CrossFit

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Metcon

Bike Box Jump Overs Clean and Jerk (Time)

5 Rounds

7:00

30/25 Cal Bike

20 Box Jump Overs 24/20

10 Clean and Jerk 155/105

*Slowest round in wodify.

WORKOUT OF THE DAY