Saturday - 061225
CrossFit W.O.D: Strength: Bench Press 5-5-3-3-2-2 Metcon: 10 Rounds For time: 10 Dual DBs Step-overs (#22.5/15x2) 5 Devill press (#22.5/15x2)
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Friday - 051225
CrossFit W.O.D: Strength: Thruster 3-3-3-2-2-2 Metcon: 4 Rounds for time: 200m Run 10 Deadlift (#100/70) 6 Burpees over bar Weightlifting Part 1- 6 sets: 2 Muscle Snatch 1 Drop Snatch 40-50% Part 2- High Hang Squat Snatch Hang Squat Snatch 7 x 1+1 55-75% 5 x
Thursday - 041225
CrossFit W.O.D: Strength: E2MOM for 14min: 2 Squat clean 1 Jerk Metcon: E3MOM For 15min of: 20 Wallball (#10/6) 20 KB Swing (#24/16) 10 Handstand push-up Endurance: 5 Rounds For time: 1000/800m Row 20 Push-ups 20/14 Cal Bike 20 Jumps squat 30 Tuck-ups
Wednesday - 031225
CrossFit W.O.D: Strength: Bulgarian split squat 8-8-8-6-6 Metcon: 5 Rounds For time: 20 Jumps squat 10 Chest-to-bar 60 double unders 10 Power Snatch (#43/30) CrossFit Strength: Part A: Strict Press 5-5-3-3-2-2-2 Part B: 3-4 sets of: 3-5 Weighted Pull-ups + 8-12 Dual DB Z-press Metcon: 7min AMRAP of:
Tuesday - 021225
CrossFit W.O.D: Strength: Push jerk 4-4-4-3-3 Metcon: 16min AMRAP of: 500/400m Row // 26/20 Cal Bike 15 Dual DB Thruster (#22.5/15x2) 3 wall-walk Endurance: 38min AMRAP of: 1 Stairs ascend with KB (#16/12) 15 KB Goblet Squat 15 KB Sumo deadlift High pull 20
Monday - 011225
CrossFit W.O.D: Strength: 15min Build up to heavy set of: 1 power snatch 1 hang power snatch Metcon: For Time: 80 Box jump overs 70 V-ups 60 DB Snatch (#22.5/15x1) 50 Front Squat (#60/40) 40 Alt. DB Hang clean & jerk (#22.5/15x1) Endurance:
Sunday - 301125
CrossFit W.O.D: Strength: Deadlift 6-6-4-4-3-3 Metcon: 12min EMOM for max rep: min1- Max KB Goblet Lunges (#32/24) min2- Max KB Sumo deadlift high pull min3- Max Burpee Pull-ups CrossFit Strength: Part A: 20min Build up to RM2 Front Squat Part B: 3-4 Sets of: 8/8 Bulgarian
Saturday - 291125
CrossFit W.O.D: Strength: 5 Super sets: Weighted Dip 4-4-3-3-3 + 30 Sec L-sit Metcon: For Time: 100 Double unders 20 Chest-to-bar 40m Handstand walk 60 Plate Ground-to-overhead (#20/15) 100 Double unders
Friday - 281125
CrossFit W.O.D: Strength: 14min Build up to heavy complex: 1 Squat Clean 1 Hang Squat Clean 1 Push-jerk Metcon: 20min AMRAP of: 10 Burpees Box jumps 20 Dual DB Deadlift (#22.5/15) 10 Dual DB Shoulder-to-overhead(#22.5/15) 20 Dual DB Front rack lunges(#22.5/
Thursday - 271125
CrossFit W.O.D: Strength: Tempo Back Squat (@22x3) 4-4-4-3-3 Metcon: 8 Rounds For Time: 6 Alt. Devil press (#22.5/15x1) 6 Toes-to-bar Endurance: 38min AMRAP of: 1 stairs ascend 20 DB Snatch (#15/10x1) 20 KB Goblet Lunges(#16/12) 10 Burpees to target
Wednesday - 261125
CrossFit W.O.D: Strength: 4 Super sets: 8/8 KB Row (on box/bench) + 5-8 Strict deficit/regular hand stand push up or pike push ups Metcon: 14min AMRAP of: 10-12-14-16… Box jumps over Hang Power Clean (#50/35) KB Swing (#32/24) CrossFit Strength: Part A: Back rack
Tuesday - 251125
CrossFit W.O.D: Strength: E2MOM for 12min: 2 Snatch Pull 1 Power Snatch 1 Overhead Squat Metcon: E5MOM For 20min: 400m Run 30 Sit-Ups 15 Wallballs (#10/6) Endurance: 40min EMOM of: min1- 12-15 Wallballs (#10/6) min2- 15-20 KB Swing (#16/12) min3- 14/10 Cal row min4-