WORKOUT KW51

Welcome to December, a month focused on Open workouts and testers to help prepare for the upcoming CrossFit Open.

MONTAG 16.12.2024

WORKOUT - No Chalk, No Grips...Leave Ya Gear Here

For time:

Accumulate 6:00 of a pull-up bar dead hang hold

– Each time you drop from the bar, complete 100 double-unders and 30 V-ups.

DIENSTAG 17.12.2024

WORKOUT - Quality & Quantity

1 rep on the minute of:

Min 0-5: snatch high pull

Min 6-10: hang power snatch

Min 11-20: power snatch

– Score is the heaviest load for each section.

MITTWOCH 18.12.2024

WORKOUT - Peek-a-Boo

AMRAP 10:

4 squat cleans (56/84 kg)

12 pull-ups

Straight into…

10:00 to establish:

1 heavy squat clean

DONNERSTAG 19.12.2024

WORKOUT - Admiral Ackbar

75 reps for time of:

AbMat sit-ups

Straight into…

10-20-30 reps for time of:

DB thrusters (10/15 kg)

Burpees

FREITAG 20.12.2024

WEIHNACHTSFEIER

SAMSTAG 21.12.2024

X-Mas WOD 16:00-18:00

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