WODs (Dec 18-23)
CrossFit Greenville • December 17, 2023
Monday
Part A (0:00-10:00)
AMRAP 10
4 Clusters
2 Rope climbs
Part B (10:00-20:00)
Build to a heavy Cluster single
Recommended weights for Part A:
F: 95-105
M: 135-155
Tuesday
For time:
10-8-6-4-2 Ring MU
30-24-18-12-6 DB snatch (alt)
90-72-54-36-18 DU’s
Recommended weights:
F: 25-35
M: 40-50
Wednesday
Tempo Overhead Squat (5s down, 5s pause)
Build to a quality single
21-5-9:
Overhead squats
Bar facing burpees
Recommended weights:
F: 55-65
M: 75-95
Thursday
5 sets
5 Strict T2B
5 Pause ATG split squat (per leg)
For time (solo or partner):
25 T2B
50 KB Goblet step-ups (alt)
75/60 Row calories
50 KB Goblet step-ups
25 T2B
Friday
5 sets:
5 Banded deadlifts
10 DB bench press
15 Bar inverted rows
3 x 20 reps:
Barbell curls
Band tricep push down
GHD hip extensions
Saturday
5RFT with a partner:
200m Run (together)
20 Burpee pull-ups
40 Wallballs (20/14 to 10/9’)
The run is completed together as a team and then split the burpee pull-ups and wallballs as needed, but only one partner works at a time on the burpee pull-ups and wallballs.
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