top of page
Search

CrossFit / Mon, Dec 8

Happy birthday Nikki Doyle!


Lower Body Strength + Barbell Conditioning


Warm-up (10 min)

Partner Shuttle:

P1 Runs 200m while P2 holds empty bar overhead

and sthen switch, 3x each


Pre WOD Strength

Front Squat

5 Sets of 6-8 reps @ 60%-70% 1RM


WOD | 18 min AMRAP

33 Burpees Buy-in

12 Deadlifts

8 Power Cleans

92 Single Unders

250 Meter Run

 (Rx 95/65 | Scaled 75/55 | Beg. 45/35)


Cool-down

1:000 Couch Stretch

1:00 Banded Hamstring Stretch/leg

 
 
 

Recent Posts

See All
ATI STRENGTH | WEEK 3 | Aug 24-29

DAY 1 — SNATCH + FRONT SQUAT Warm-Up 2 Rounds 10 Air Squats 10 PVC Pass-Throughs 10 PVC Overhead Squats 8 Reverse Lunges 10 Scap Push-Ups 30-sec Deep Squat Hold Barbell Complex 3 Rounds 5 Muscle Snatc

 
 
 
CrossFit | Aug 24 - 29

MONDAY For total reps, complete 3 rounds of as many reps as possible in 4 minutes of: 10 shuttle runs (50 feet) 21 toes-to-bars In the time remaining, complete the following: Round 1: As many snatches

 
 
 
ATI STRENGTH | WEEK 2 | Aug 17-22

DAY 1 — SNATCH + FRONT SQUAT Warm-Up 2 Rounds 10 Air Squats 10 PVC Pass-Throughs 10 PVC Overhead Squats 8 Reverse Lunges 10 Scap Push-Ups 30-sec Deep Squat Hold Barbell Complex 3 Rounds 5 Muscle Snatc

 
 
 

2 Comments

Rated 0 out of 5 stars.
No ratings yet
Add a rating
sfagalde3
Dec 09, 2025

5rounds

Finished @ 18:13

Like
Jonathan Shores
Jonathan Shores
Dec 08, 2025
Rated 4 out of 5 stars.

6 rounds + 15 reps + 200m run

Rx


I did the original WOD of 5 DL’s, 5 PC’s, 5 PP’s, & a 250m run.

Edited
Like
bottom of page