Sunday - 311223
CrossFit WOD: Skill/Strength: Rope Climb 15min practice technique Advanced: E2.5MOM 2-3 Legless Rope Climbs Metcon: For time: 21-15-9 reps of: Deadlift (#100/70) Dual KB S2OH (#24/16,x2) Run 200m
Saturday - 301223
CrossFit WOD: Strength: E2MOM for 12min: Barbell Overhead Lunges 4-4-4-4-4-4 (2/2) Metcon: 10 Rounds for time: 8 Dual DB Power Cleans (#22.5/15,x2) 6 Toes-to-bar 4 Burpees Over DB
Friday - 291223
CrossFit WOD: Strength: E1.5MOM for 15min (alternating): 1 - 5 Barbell Bent-Over Rows 2 - 5 Dual DB Z-Press Metcon: AMRAP in 15min of: Run 400m Max Unbroken Ring Dips Skills: Main: 3 Rounds of: 5\5 Cossack Squats 5\5 pistols 5 Active ring German hangs 10 plate
Thursday - 281223
CrossFit WOD: Strength: 12min build up load for: 3 Power Snatch (Touch and Go) *go heavy or practice technique under light load Metcon: For time: 100 Situps 75 Russian KB Swings (#32/24) 50 Wallballs (#10/6) 25 Overhead Squats (#50/35) Endurance: 5 Rounds for time: 40 Lunges 100-80-60-40-20
Wednesday - 271223
CrossFit WOD Strength: Back Squat 4-4-4-3-3-3 *3sec Pause at the bottom of the last rep of each set Metcon: AMRAP in 10min of the ladder: 3-6-9-12… +3 Hang Squat Cleans (#70/45) Bar Muscle-ups
Tuesday - 261223
CrossFit WOD: Skill: 20min Handstands practice Metcon: “Helen” 3 Rounds for time: 400m Run 21 KB Swings (#24/16) 12 Pullups Endurance: 6 Rounds for time: Run 400m 20 Box Jumps 20 Wallballs (#10/6) Run 400m 20 Pushups 20 Plate Overhead Lunges (#20/15)
Monday - 251223
CrossFit WOD: Strength: Weighted Dips (bars) 3-3-3-2-2-2 Metcon: 5 Rounds for time: 15-12-9-6-3 HSPU 15m Dual DB Farmer Walking Lunges (#22.5/15,x2) 20 Situps Endurance: EMOM in 36min of: 1 - Max Wallballs (#10/6) 2 - Max Cal Row 3 - Max Burpees 4 - Max V-Ups
Sunday - 241223
CrossFit WOD: Strength: 12min build up load for: Power Clean + Hang Squat Clean (1+1) Metcon: AMRAP in 20min: 20 Power Cleans (#43/30) 20 Burpees over bar 20 Thrusters (#43/30) 20 Box Jump Overs
Saturday - 231223
CrossFit WOD: Strength: E2.5MOM for 15min (6 sets) 6/6 Bulgarian Split Squat 20sec L-Sit Hold Metcon: 3 Rounds for time: 100 Double Unders 15 Dual KB Thrusters (#24/16,x2) 4 Rope Climbs
Friday - 221223
CrossFit WOD: Strength: 15min build up load for an RM3 Strict Press Metcon: AMRAP in 18min of: 15 Wallballs (#10/6) 12 Toes-to-bar 9 Hang Power Cleans (#43/30) Weightlifting: Part 1: 6 sets: 2 Muscle Snatch 1 Drop Snatch 40-50% Part 2: High Hang Squat Snatch Hang Squat Snatch
Thursday - 211223
CrossFit WOD: Metcon: For time: Run 1600m Then 7 Rounds of: 10 C2B Pullups 23 DB Snatch (#22.5/15,x1) Then 129 Air-Squats Rx: Wear a 9/6kg Vest
Wednesday - 201223
CrossFit WOD: Strength: Romanian Deadlifts 6-6-5-5-4-4 *Rest 1:30-2:00 Metcon: AMRAP in 15min of: 5 HSPU 10 Goblet Lunges (#32/24) 15 Russian KB Swings (#32/24) Skills: HSPU Main: 3 sets: Headstand kicks 8-10 Dual DB z-press Handstand wall hold\2-4 eccentric\elevated HSPU @2RIR TTB main: 4