AMRAP in 20 minutes

10 reps snatch @ 75 lbs
5 pull-up
10 box jumps @ 20″
10 sit-up

3 rounds + 5 snatches

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As Many Rounds As Possible:
20 minutes
10 x Snatch @ 75 lbs
5 x Pull-up
10 x Box Jump @ 20 in
10 x Sit-up

Scored: 3 + 5 snatch
WOD completed As Rx’d

As Many Rounds As Possible:
1200 rounds of:
10 x Snatch @ 75 lbs
5 x Pull-up
10 x Box Jump @ 20 in
10 x Sit-up

Scored: 3 + 5 snatch
WOD completed As Rx’d

As Many Rounds As Possible:
20 minutes

5 x Pull-up
10 x Push-up
15 x Squat

Scored: 0
WOD completed As Rx’d

CrossFit Total:
Back Squat @ 270 lbs
Shoulder Press @ 135 lbs
Deadlift @ 340 lbs

Total: 745

260-270-(NC)
120-130-135
330-340-350(F)

Timed: 3 rounds of:
15 x Hang Power Clean @ 135 lbs
15 x Burpee

Score: 12:23

Scaled to 105 lbs

Timed: 3 rounds of:
Row @ 500 m
12 x Deadlift @ 225 lbs
21 x Box Jump @ 24 in
Score: 20:24
WOD completed As Rx’d

PR by 2:01

5-5-5-5-5

OH squat
70-75-80-85-90

Bench
135-145-155-160-165(F)

As Many Rounds As Possible:
20 minutes:

10 x Sit-up
10 x Box Jump @ 20 in
10 x Pull-up, Kipping

Scored: 8 + 6 box jumps
WOD completed As Rx’d

Timed: 5 rounds of:
15 x Deadlift @ 135 lbs
15 x Push-up
Score: 14:00
WOD completed As Rx’d

December 2018
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