Clean and jerk

7 to 10 x 1 @ 70% go EMOM

AMRAP 12
3 Wall walk
3-6-9-12…Thruster
3-6-9-12…Burpee over bar

3 to 4 rounds for quality
10-seconds/side Single arm bar hang
8 Blackburns
6 Pike thoracic extensions
4/side Tactical ankle rocks
2 e/side 90/90 to external rotations

For 30 to 40-minutes @ steady pace
Bike Erg
Every 5-minutes dismount and perform:
5/side Single leg DB snatch

As many rounds and reps as possible in 20 minutes of

• 5 L pull-ups
• 10 dumbbell bench presses
• 150-meter run

♀ 35-lb dumbbells
♂ 50-lb dumbbells

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
10 SLOW Arm Haulers
1:00 Thoracic Spine Foam Roll
:45/:45 Lat Foam Roll
-Rest as Needed b/t Sets-

800m Jog
+
Build to workout weight on PC+J
* Toes-to-bar prep between sets
Kipping Toes-to-Bar complex
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
3 Rounds @ increasing pace (from easy to workout pace)
200m Jog/Run
4 Toes-to-bars
2 Power clean and jerks @ workout weight
4 Bar-facing burpees
– Rest 0:20 between rounds –

Alternate A1 / A2

A1. Strict press, rest 1:30 before B2
H3 @ 3 RIR (84+%)
+
2 x AMAP @ 90%H3
Rest 1:00 before A2
A2. Pendlay row – 2 x 8-10 @ RPE 7 (3 RIR on all sets), Rest 2:00 before A1

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.
Notes (A1).
– Build to a heavy three (H3) with 3 RIR (heavier than 84%1RM) for each movement, THEN do 2 AMAP (As Many As Possible) back-off sets at 90%H3.
Notes (A2).
– These are deload sets, stick to the RIR guidance

8-8-6-6
back squat

(E3MOM / 2-3rep in tank)

Todays focus is in just moving at uncomfortable pace. We are doing Diane, legendary Crossfit benchmark, that will serve as a progression over the last weeks of the year. I'd rather you go with RX movement in these wods and scale the reps, than doodle with the scaled movements. 21-15-9 can be broken up as follows:
21 = 7, 7, 7 or 8, 7, 6
15 = 5, 5, 5 or 6, 5, 4
9 = 3, 3, 3 or 5, 4 or just 9
In Diane you will perform the movement with designated reps before you advance to the other movement.

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You'll see thruster workout from 2020 open. The original was performed with dumbbells, but today you are using the barbell. Use scaled reps so that you are able to do 90s. per round

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Bike sprints are added to engine days as it has the least impact on the joints. This is done with the bike erg if not otherwise stated.

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In general these days will be heavy on the lungs and light on the weight. ENJOY!

Back Squat strength is on its second "Wendler" cycle. The Wendler 5/3/1 is a strength cycle over 4 Weeks. In the beginning of January we test 1 RM for back squat and after we turn focus on front squats with some pauses and tempo.

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Strict chest to bar gets better at well doing the strict chest to bar. From now on you might notice, all pull ups are C2B. This serves the over all shoulder health better.

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With this day you'll see variation of accessories and midline work.