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
RX
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
RX
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
RX
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
RX
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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