Workouts for Week of December 25

Blaze Carmical WOD

Workouts for Week of December 25

Monday
CrossFit Manassas/Vanguard Gym is CLOSED in observance of Christmas. Merry Christmas, everybody! Be safe and enjoy yourselves.

Tuesday
A.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps
*Set 6 – 95% x 2 reps
Rest 3 minutes between sets.

B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Toes to Bar
15 Box Jumps (24″/20″)
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)

Wednesday
A.
Four sets of:
Single-Arm Press x 8-10 reps each arm
Rest 2 minutes

B.
Against a 3-minute running clock:
Row 500 Meters
Bench Press x Max Reps @ (BW/.75xBW)

Rest 3 minutes, and perform a total of four sets; note reps achieved in each set.

Thursday
A.
Every 2 minutes, for 20 minutes (10 sets):
1 Clean Lift-Off + Clean

Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full clean.

B.
For time:
10 Power Cleans (185/125 lbs)
20 Pull-Ups
30 Wall Ball Shots (20/14 lbs)
200 Double Unders
30 Wall Ball Shots
20 Pull-Ups
10 Power Cleans

Friday
“14.5 / 16.5”
21-18-15-12-9-6-3 reps, for time of:
Thruster, 95/65 lbs
Bar Facing Burpee

Time cap: 25 minutes

Saturday
Four sets for max reps of:
60 seconds of Rowing (for calories)
Rest 60 seconds (while your partner rows if you have a teammate)
60 seconds of Jumping Squats (75/55 lbs)
Rest 60 seconds
60 seconds of Strict Pull-Ups (any grip)
Rest 60 seconds
60 seconds of Push-Ups (focus on good ROM)
Rest 60 seconds