CrossFit – Mon, Dec 18

CrossFit – Mon, Dec 18

Warnm -up

1. Movement Prep/Activation

3 sets:

10 PVC Pass Throughs

10 Dynamic Squat Stretches

10 Alternating V-Ups


8:00 AMRAP

45-second Machine

5 Clean Deadlifts

5 Front Squats

5 Bench Press

5 Snatch Grip Push Press

5 Overhead Squats

2. Workout Prep:

Use this time to set up stations (Bench) and start warming up your Squat Clean.

The Other Total (Total Weight)

Freedom (RX’d)

1RM Clean

1RM Bench Press

1RM Overhead Squat

-30:00 Time Cap-


No Change to Workout


1 Heavy Power Clean

1 Heavy Bench Press

1 Heavy Front Squat

-30:00 Time Cap-

No Target Weight. Just lift and have fun!

  • 1 min Barbell Quad Smash (each side)
  • 1 min Couch Stretch (each side)
  • 1 min Trap Smash (each side)