WOD
Fire WOD, December 13, 2019

FIRE 12/13/19

Metcon
Bike intervals

2 rounds
1:00 mod/fast + :30 easy
Rest 1:00
Then
4 rounds
:30 fast
:30 easy
Metcon (Time)
Every 3:00 x 5 rounds

15/12 cal row
12 lunges
9 push press

WOD
CrossFit All Levels WOD, December 13, 2019

CrossFit 12/13/19

Front Squat (Pausing front squat )
On the Minute x 9:
1 Tempo Front Squat

Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand

**All rounds performed at or above 70% 1rm**

Metcon (AMRAP – Rounds and Reps)
18 min amrap

200m Run
4 Front Squats (155/110) – 65%
6 HSPU

**Goal – 7 Rounds**
**HSPU are UNBROKEN – if you break, you are done for the round. For example…round 5 you only do 4 hspu and then break. Round is over, and your new number is 4 hspu (and no longer rx). If you get a few rounds at 4 and then have to break after 3, 3 becomes your new number, etc. NO EXCEPTIONS!!!!!!! Seriously…none…

WOD
CrossFit All Levels WOD, December 12, 2019

CrossFit 12/12/19

Metcon
3 rounds for quality

10 Glute Bridges
:15 Seconds Single Legged Glute Bridge Hold
:30 Seconds Front Rack Hold
:45 Seconds Plank Hold
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

WOD
CrossFit All Levels WOD, December 11, 2019

Crossfit 12/11/19

Accessory
3 Giant Sets (not for time – but keep moving!!!):
5 Double Kettlebell Hang Cleans
100 Meter Double Kettlebell Front Rack Carry
20/15 Calorie Ski/Bike/Row
30 Banded Pull-Aparts

**Rest 2 Minutes Between Sets**
**Ideally one round of each, ski/bike/row, but just grab whatever is open**

Metcon (AMRAP – Rounds and Reps)
5 min amrap

Buy-In: 700 Meter Row
7 Squat Cleans (95/65) – 45%
25 Double Unders

Rest 5 Minutes

Metcon (AMRAP – Rounds and Reps)
5 min amrap

Buy-In: 500 Meter Row
5 Squat Cleans (115/85) – 50%
25 Double Unders

Rest 5 Minutes

Metcon (AMRAP – Rounds and Reps)
5 min amrap

Buy-In: 300 Meter Row
3 Squat Cleans (135/95) – 60%
25 Double Unders

**Goal – 3+ rounds per amrap**

WOD
Fire WOD, December 10, 2019

FIRE 12/10/19

Metcon (4 Rounds for reps)
Row 4 rounds for cals

1:00 row mod
:30 row easy
:30 fast
1:00 rest
Metcon (Time)
4 rounds for time

12 push press
9 burpees over bar
3 lap run (300m)

WOD
CrossFit All Levels WOD, December 10, 2019

Crossfit 12/10/19

Push Press (1 x 10)
Build to a 10 RM

This will be used as a benchmark for the cycle.

Metcon (Time)
21-15-9

Push Jerks (135/95)
Lateral Barbell Burpees

**55% of 1rm jerk – should be able to do 21 unbroken fresh**
**Goal – 7 min**
**Cap – 10 min**

WOD
Fire WOD, December 9, 2019

FIRE 12/9/19

Metcon
Every 3:00 x 5 rounds

1:00 row fast
3/2 lap run mod
Metcon (AMRAP – Rounds and Reps)
15 min amrap

15 wall balls
15/12 cal bike
15 v-ups or k2e
15 hang dB snatch or kB swings

WOD
CrossFit All Levels WOD, December 9, 2019

CrossFit 12/9/19

Back Squat (Weight)
Back Squat Waves (Week #1)
Set 1: 6 Reps (70%)
Wave 1 Set 2: 4 Reps (76%)
Set 3: 2 Reps (82%)

–3 Minutes Rest–

Set 4: 6 Reps (76%)
Wave 2 Set 5: 4 Reps (82%)
Set 6: 2 Reps (88%)

–3 Minutes Rest–

Set 7: 6 Reps (82%)
Wave 3 Set 8: 4 Reps (88%)
Set 9: 2 Reps (94%)

% based off 5RM from last week. If you did not do 5rm, do that today but do not start your squats this week! We will do 4 weeks of this, deload 1 week, and then 2 more weeks of 4, 3, 2, deload again…then retest the 5RM

Only rest between sets is enough time for others to squat and weight change. 3 Minutes rest between waves

Metcon (Time)
2 rounds for time

50 Wallballs (20/14)
40/30 Cal Row
30 Toes to Bar
20 Alternating Dumbbell Snatches (70/50)

**Goal – 16 min**
**Cap – 22 min**