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CrossFit WODs
Strength and Conditioning

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Dec 01

3 rounds for time of:
20/16 Bike Calories
20/16 Ski Erg Calories
10 Squat Cleans, 205/135 lbs

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​Back Squat 1x10 at 60% 1RM
Back Squat 1x10 at 70% 1RM

Dec 02

For time:
100/80 Row Calories
75 Wall Balls, 20/14 lbs
50 Line Facing Burpees
25 Bar Muscle-ups

Dec 03

21-15-9 reps, for time of:
Handstand Push-up
Overhead Squat, 95/65 lbs

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1 Squat Snatch, build load

Every 1 min for 20 mins.

Dec 04

For time:
Run, 1 mi
50 Toes-to-bars
50 Burpee Box Jump Overs, 24/20 in

Dec 05

8 rounds for time of:
10/8 Ski Ergs
5 Deadlifts, 315/225 lbs
3/2 Ring Muscle-ups
Handstand Walk, 20 ft

Dec 06

Partner: Complete as many rounds as possible in 30 mins of:
10 Dumbbell Bench Press, 50/35 lbs
Run, 200 m
10 Kettlebell Snatches, 53/35 lbs
*Alternate rounds.
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