Monday-Sunday 191230-05 – Competition

Monday 12/30
Strength
16 minutes to build to a heavy complex of: 1 Power Snatch + 1 Hang Squat Snatch

Conditioning
3 rounds for time:
30/25 Calorie Row (Time Cap: 2 minutes)
30 Air Squats
30 Russian Kettlebell Swings (32/24)

Tuesday 12/31
Conditioning
Buy in: 1000 m Row
+
10 rounds of:
7 Burpees
7 Pull Ups
7/side Reverse Lunges
+
Buy out: 1000 m Row

Time Cap: 30 minutes

Wednesday 1/1
CrossFit Total
Find a 1 RM in 3 attempts for each lift:
Strict Press
Back Squat
Deadlift

Thursday 1/2
Rest Day

Friday 1/3
Strength
A1. Muscle Clean 4×3, building
A2. Half Kneeling Single Arm Bottoms Up Kettlebell Press 4×5-7/side, building

Partner Conditioning
16 minute AMRAP:
5 Power Cleans (155/105)
7 Strict Handstand Push Ups
9/7 Calorie Row

Note: Alternate rounds with your partner.

Saturday 1/4
Strength
A1. Single Arm Dumbbell Front Rack Squat 4×7/side, building
A2. Hanging Single Leg L-sit 4×15 seconds/side

Conditioning
10 minute AMRAP:
10 Wall Balls (25/16)
5 Bar Muscle Ups
10 Sit Ups

Sunday 1/5
Rest Day