Sunday211225
CrossFit W.O.D Strength: Strict Press E02:30MOM x 5 Sets: 5 Reps, Build up for a heavy 5 for the day Metcon: For Time: 10 Hang Clusters #40/30 20 C2b Pull Ups 30 Push Ups 40 Sit-ups 50 Double Unders 61 KB Swings #16/24 50 Double
Saturday 201225
CrossFit W.O.D Strength: Tempo Bench Press 5-5-4-4-3-3 @32X1 Metcon: For Time: 40 Push-Ups 60 Double Unders 80 Air Squats 40 Sit Ups 60 Double Unders 80 Alt. Lunges
Friday 191225
CrossFit W.O.D Strength: Over-Head Squats E02:00MOMX7 Sets: 5-5-4-4-3-3-3 Metcon: 5 R.F.T: 5 Power Snatch #50/35 10 Lateral Burpees over The Bar Weightlifting Part 1: Snatch Deadlift High Hang Squat Snatch Paused Over Head Squat 3x(1+1+2) @50-55% 3x(1+1+1) @55-65%
Thursday 181225
CrossFit W.O.D Strength: Front Rack Lunges 10-10-8-8-6-6 (Total) *In B\W Sets: 20-30 sec Hollow Hold\Weighted Hollow. Metcon: 8 RFT: 18 V-ups 12 Alt. DB Snatch #22.5/15 6 Burpee Pull Ups CrossFit Endurance 40:00 Min AMRAP 15 1DB Devil's Press #1x15/10
Wednesday 171225
CrossFit W.O.D Strength: On 14:00 Min Running Clock, Build up to 2RM Thruster Metcon: 10:00 Min EMOM: 1.)8 Thrusters #35/50 2.)12\15 Cals Row CrossFit Strength Part A Back Squats 5x5, Build up to a set of a @1RIR For the day Part
Tuesday 161225
CrossFit W.O.D Strength: Weighted Pull-ups 3-3-2-2-1-1-1 *In B\W Sets: 20-30 sec side Plank\Per Side. Metcon: 20:00 Min AMRAP: 15\12 Cals Row or 12\9 Cals Bike 9 Box Jump overs #60/50cm 6 Toes to Bars 3 Wallwalks CrossFit Endurance E05:00momx7 sets: 30
Monday 151225
CrossFit W.O.D Strength: Deadlift E03:00MOMx5 Sets: 5 Deadlifts Metcon: 14:00 Min AMRAP: 400m Run 15 Alt. KB Goblet Lunges #24\16 30 KB Swings #24\16 CrossFit Endurance For Time: 1,600m Run Into 5 Rounds: 10 Burpees to target 20 Wallball Shots #10/6 30
Sunday 141225
CrossFit W.O.D Strength Paused Pendlay Rows. 6-6-6-4-4-4 *2 sec Pause at the top of each rep. *10-20 V-ups After Each set Metcon: E02:30MOMX5 Rounds: 200m Run into AMRAP- 6 Pull-Ups 6 STOH #43\30 CrossFit Strength Part A Push Press 5-5-3-3-3-3 *Build Up to a Heavy Triple
Saturday - 131225
CrossFit W.O.D Skill: 12:00 Min Practice Double Unders Metcon: 25:00 Min AMRAP, In Pairs: 10 Deadlifts #100/70kg 20 V-ups 30 Air Squats *When Partner A works, Partner B Performs a 2KB Farmer's Carry for max Distance #2x16/24kg
Friday - 121225
CrossFit W.O.D Strength: E02:00x7 Sets: *Build up to a heavy complex: (1+1+2) Clean Pull Squat Clean Front Squats Metcon: 12:00 Min AMRAP: 4 Wallwalks 8 T2b 16 KB Swing #24/16kg 32 Double Unders Weightlifting Part 1: 5-6 sets: 3 pos. Deadlift 1 High
Thursday - 111225
CrossFit W.O.D Strength: Romanian Deadlift 8-8-8-6-6-6 In B\W Sets: 30-40 Sec Weighted Plank Hold Metcon: For Time: 20 Bar Muscle Ups 40 Hang Power Cleans #60/43kg 60 Lateral Burpees Over The Bar Endurance For Time: 200-400-600-800-1000m Row (Or Twice the distance on the bike) 15 KB
Wednesday - 101225
CrossFit W.O.D Strength: Tempo Strict Press: 6-6-6-4-4-4 *@1251 Tempo: 2 sec at the top, 5 sec on the way down. Metcon: 20:00 Min EMOM For Max Reps On Each of the following: 1.) Cals Row\Bike 2.) Push-Ups 3.) Air Squats 4.) Barbell STOH #42/30kg CrossFit