Interim Week # 2 of 3
Monday 12/18/2023
Strength
Hang Squat Clean and Jerk
10 sets of 2, building
Conditioning
Monday 12/18/2023
Strength
Hang Squat Clean and Jerk
10 sets of 2, building
Conditioning
21-15-9-6-3
Thruster (95/65, Rx+115/75)
Calorie Row
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 “Rowing Kelly”
30 minute AMRAP
400m Row
30 Box Jumps (24″/20″)
30 Wall Balls (20/14lbs)
Note: partition reps as desired
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)
