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BURN Week of 12.13.21 (CrossFit Exemplify Yorkville)


“Today it hurts, tomorrow it works!”

Monday

For Time

2 Rounds

10 KB Sumo Deadlifts

20 Alt. DB Hang Snatch

30 Single Arm Alt. OH DB Lunges


Into...


2 Rounds

10 KB Sumo Deadlifts

20 Alt. DB Hang Power Snatch (heavier than first sets)

30 Single Arm Alt. OH DB Lunges


Tuesday

AMRAP 17

15/12 cal bike

20 pull-ups (banded or ring rows)

20 hand release push-ups


Wednesday

Every 2:00 x 6 sets

100m run or 125m row

10 goblet squats


Thursday

For Time

150 double unders

1000/800m row

30 DB shoulder to overhead

100 double unders

750/600m row

20 DB shoulder to overhead

50 double unders

500/400m row

10 DB shoulder to overhead


Friday

4 sets

AMRAP x 3 minutes

3 DB deadlifts

6 DB hang power cleans

9 updowns


Rest 1:00 b/t sets


Saturday

EMOM x 15 minutes

Min 1 - :45 max slam balls

Min 2 - :45 max sit ups

Min 3 - :45 max row or bike

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