WOD

Thursday 12/6

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 10 Minute Clock
*Spend 10 minutes working on sets of 5 for front squats, T2B progressions, and power cleans
*Increase weight with each set (attempt to work past your workout weight)

B. 20 Minute AMRAP
14 Front Squats
14 Toes-to-Bar
14 Power Cleans

*Every 5 minutes, entire class must perform a 150m Sprint
*Partners should choose a weight / progression where they can each perform unbroken sets of 7
*Score rounds & reps

F – 95/65
P – 115/75
S – 135/95

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Wednesday 12/5

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Snatch
– Find Technical Rep Max

*25 Minute Clock
*Score max weight

B. For Time
40 Single-Arm DB Overhead Squats
30 Weighted Hollow Rocks
40 Single-Arm DB Overhead Squats
30 Weighted Hollow Rocks

*10 Minute time cap
*Athletes should only perform weighted HR if they can perform 20 unbroken regular HR

F – 15/10
P – 25/15
S – 35/25

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Monday 12/3

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. For Time
5k Row

*Alternate meters with a partner
*20 minute time cap
*Score time

B. 10 Minute Partner AMRAP
15 American Kettlebell Swings
10 Double-unders
5 Burpees

*Alternate full rounds with your partner
*2:1 double to single ratio
*Should be able to perform unbroken sets
*Score rounds and reps

F – 35/15
P – 45/25
S – 53/35

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Sunday 12/2

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 15 Minute EMOM
– 4 Pistol Squats
– 4 Strict Handstand Push-ups
– 4 Strict Pull-ups

*Every round increase reps by 1 (if technique remains)
*Focus on quality and control (slow down each repetition)

B. Interval Training (2 min on : 2 min off)
Row 250m
AMRAP Pistol Squats

REST 2 MIN

Row 250m
AMRAP HSPU

REST 2 MIN

Row 250m
AMRAP Pull-ups

*Score total # of Pistols + HSPU + Pull-ups (combined as one score)

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Thursday 11/29

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Power Clean and Jerk
5.5.5.5.5

*15 minute clock to work from the floor
*Complete sets of increasing weight

B. For Time
30 Power Clean & Jerk
90 Air Squats

30 Power Clean & Jerk
60 Push-ups

30 Power Clean & Jerk
30 Pull-ups

F – 75/55
P – 95/65
S – 135/95

*In Teams of 2
*Partners split C & J’s and perform all bodyweight reps on their own
*20 minute time cap

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Wednesday 11/28

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 12 Minute EMOM
1st minute – 10 Dips
2nd minute – 10 Barbell Ab Rollouts
3rd minute – 10 Kettlebell Swings

*Use band if necessary to get full ROM on dips
*On the last round for each movement (minute 9), go for max effort reps on each movement and track reps
*Score will be the cumulative # of reps for each movement at the end of the 4th round

B. For Completion
5 x 15 Bench Press Leg Raises

*Superset with 10 Standing DB French Press
*20 minute clock

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Tuesday 11/27

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 15 Minute EMOM
1st – 6 Romanian Deadlifts
2nd – 6 Kettlebell Bottoms-up Press (ea. arm)
3rd – Rest

*Increase weight on DL as technique remains
*Perform KB Bottoms-up Press 1 arm at a time

B. 7 rounds for time of:
10 Burpees
20 ABMAT Sit-ups

For the burpees, jump and touch a target (bar) that is at least 6 inches above your max reach.

*20 minute time cap

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