Workouts for Week of December 24

Monday - remember, evening classes are cancelled today - regular morning class times at 5:30, 7:00, 9:00, and 11:00.

CrossFit Manassas “12 Days of Christmas”

One bar, loaded to 65% of CNJK:
1 Overhead Squat
2 Shoulder-to-Overhead
3 Front Squat
4 Hang Power Clean
5 Deadlifts
6 Air Squats
7 Over the Bar Burpee
8 Wall Balls (20/14 lbs)
9 Pull-ups
10 Ring Dips
11 Toes to bar
12 Thrusters

So: 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1, etc. like the song “12 Days of Christmas”

Tuesday

CrossFit Manassas/Vanguard Gym is CLOSED in observance of Christmas. Enjoy and be safe!

Wednesday - regular class times all day

Every 8 minutes, for 32 minutes (4 sets):
20/15 Calories of Rowing
20 Dumbbell Squats (55/35 lb DBs)
20 Farmer’s Carry Walking Lunges (55/35 lbs)
100 Double Unders

Thursday

A.
Every 2 minutes, for 16 minutes (8 sets):
Deadlift x 2 reps @ 80% of 1RM

B.
Five rounds for time of:
24 Russian Kettlebell Swings (70/55 lbs)
12 Box Jumps (24/20″)
12 Toes to Bar

Friday

A.
Take 20 minutes to build to a 2RM Bench Press

B.
Every 5 minutes, for 15 minutes (3 sets) for times:
500 Meter Row
10 Renegade Rows (55/35 lbs)
20 V-Ups

*Renegade Rows = Push-Up, Row Left, Push-Up, Row Right

Saturday

A.
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
7 Burpee Box Jump-Overs (24″/20″)
14 Thrusters (115/75 lbs)
21 Double Unders

Rest until the running clock reaches 20:00, and then…

B.
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
9 Burpee Box Jump-Overs (24″/20″)
9 Hang Squat Cleans (115/75 lbs)
9 Chest to Bar Pull-Ups

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