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Thursday, December 30, 2021

In Gym:
as many rounds as possible in 15 minutes:
30/23-calorie row
15x ring dip

At Home:
as many rounds as possible in 15 minutes:
400m run –or– 50x high knees + 50x jumping jack + 50x skipping in place
20x dip option

Tuesday, December 28, 2021

CrossFit MPH – WOD

Metcon (No Measure)

In Gym;

1x power clean + 2x squat clean + 4x deadlift

1-1-1-1-1-1-1

In this workout, you may rest anywhere but on the floor, even to re-grip.

At Home:

five rounds for time:

6x object power clean –or– squat jump

8x object squat clean –or– burpee

10x object deadlift –or– rotational sit-up

Monday, December 27, 2021

In Gym:
three rounds for time:
25x pull-up
25x push press @ 75/55-lbs.
25x box jump, 24/20″ platform
–rest one minute–

At Home:
three rounds for time:

15x strict pull-up –or– 25x sheet row –or– 25x rotational sit-up

25x object push press –or– 25x pushup

50x air squat
–rest one minute–

Thursday, December 23, 2021

In Gym:
five rounds for time:
200m run
15x box jump, 24/20″ platform
12x toes-to-bar
9x push jerk @ 135/95-lbs.

At Home:

five rounds for time:
200m run
15x squat jump
12x pike-up
9x object push press –or– atomic pushup

Wednesday, December 22, 2021

In Gym:
Complete 15 rounds, every two minutes:
rounds 1-7: 2x hang power snatch
rounds 8-15: 2x hang snatch

At Home:
six rounds:
45 seconds max dumbbell/object power clean –or– max squat
–45 seconds rest–
six rounds:
45 seconds max single-arm power snatch *switch arms every other round* –or– reverse lunge
–45 seconds rest–

Tuesday, December 21, 2021

In Gym:
as many rounds as possible in 20 minutes:
1x rope climb, seated start
5x burpee
30x double under

At Home:
as many rounds as possible in 20 minutes:
5x sheet row –or– 5x strict sit-up
5x burpee
30x lateral hops on even rounds/elevated toe touches on odd rounds