Workouts for the Week: December 29 – January 3

Monday, December 29th

Strength: 10 Minutes

5 Rounds – 2 Minutes Each
3 Hang Power Clean
3 Shoulder to Overhead

Workout: For Time – 15 Minutes – Partner

Option A

6 Rounds
20/16 Calorie Machine
20 Toes to Bar

Option B

6 Rounds
20/16 Calorie Machine
20 Swinging Leg Raise

Option C

6 Rounds
16/12 Calorie Machine
16 Abmat Sit Up

Tuesday, December 30th

Workout: As Many Rounds as Possible in 20 Minutes

Option A:

30 Double Under
10 Dumbbell Thruster (50/35)
8 Strict Chin Up

Option B:

45 Single Under
10 Dumbbell Thruster (35/25)
6-8 Assisted Strict Chin Up

Option C:

30-45 Single Under
10 Dumbbell Thruster (20/10)
8-10 Ring Row

Wednesday, December 31st

Rocktown CrossFit will close at 1pm on Wednesday, December 31st.

Workout: For Time – 36 Minute Cap – Partner

Option A

Buy In: 2025m Row

4 Rounds
20 Wall Ball (20/14)
26 Kettlebell Swing (70/53)
20 Box Jump (24/20)
26 Goblet Lunge

Buy Out: 2026m Row

Option B

Buy In: 2025m Row

4 Rounds
20 Wall Ball (14/10)
26 Kettlebell Swing (53/35)
20 Box Jump (24/20)
26 Goblet Lunge

Buy Out: 2026m Row

Option C

Buy In: 2025m Row

4 Rounds
20 Wall Ball (10)
26 Kettlebell Swing (35/26)
20 Box/Plate Jump
26 Goblet Lunge

Buy Out: 2026m Row