Saturday - 141224
CrossFit W.O.D: Strength: Bent Over Row (With KB/DB) Each Arm 6-6-6-5-5-5 + 15-20 Hollow Rock Metcon: 15 Min EMOM For max reps: 1- KB Swing (32/24) 2- D.U 3- V-ups 4- Sandbag Clean (75/45) 5- Rest
Friday - 131224
CrossFit W.O.D: Strength: 4-5 Super Sets 5 Sumo Deadlift + 15-30 Sec Arch Hold (if you can with plate) Metcon: For Time: BUY IN-100 D.U 4 Rounds For Time: 10 Burpee Pull ups 5 Devil Press (#22.5/15 x 2) BUY OUT-100 D.U Weightlifting: Part 1:
Thursday - 121224
CrossFit W.O.D: Strength: 14min build up to an RM2 Squat Snatch Metcon: Every 3 Min for 5 Rounds of: 10 HSPU 15 DB Front Squats (#22.5/15,x2) Max Situps until 2:30 Endurance: 20 min AMRAP of: 400m Run 15 Wallballs (#10/6) 15 Overhead Medball
Wednesday - 111224
CrossFit W.O.D: Strength: 12 min find heavy complex 1 Clean 1 Front Squat 1 Hang Clean 1 Jerk Metcon: 20 Min AMRAP of: 15 Deadlift (80/50) 15 Pull Ups 15 Jump Lunges 200 m' Run
Tuesday - 101224
CrossFit W.O.D: Strength: 5 Sets: 3-2-2-1-1 Weighted Chin Up + 6/6 KBs Gorilla Row Metcon: for time 800 M Run 50 Wall Ball (#10/6) 30 Step Up Over (#22.5/15,x2) 10 Bar Muscle Up Endurance: 16 Min AMRAP of: 100 D.U 15 Ground to
Monday - 091224
CrossFit W.O.D: Strength: Push Jerk Every 2.5 min x 6 sets : 3-3-3-2-2-2 Metcon: 10-9-8-7-6...1 Rep of: Hang Clusters (#43/30) Burpees over bar Endurance: 42 min EMOM of: 1- Burpees to target 2- KB Sumo Deadlift High Pull (#24/16) 3- Cal row/Bike 4- KB
Sunday - 081224
CrossFit W.O.D: Strength: Front Squat 1.5 4-4-4-3-3-3 Metcon: 8 Rounds For Time: 8 Box jump overs 4 Push press (#60/40)
Saturday - 071224
CrossFit WOD: Skill: Rope Jump Practice 15 Min work your skill single under/double under/crossover Metcon: 3 Rounds of: 2 Min AMRAP: 10 G.T.O.H (#20/15,x1) 15 Plate Sit-ups -30 Sec' Rest- 2 Min AMRAP: 5 C2B pull-ups 15 Jump squat -30 Sec'
Friday - 061224
CrossFit WOD: Strength: 12 Min find heavy complex: 1 Hang Power Snatch 1 Low Hang P. Snatch 1 Power Snatch Metcon: For Time: 50-40-30-20-10 DB Snatch (22.5/15,x1) Sit-ups *10 Burpee over DB after each round Weightlifting: Part 1: 5 Sets: Muscle Snatch High Hang Snatch (pause 2
Thursday- 051224
CrossFit WOD: Strength: Romanian Deadlift 8-8-8-5-5-5 + 30 Sec box/ring support hold Metcon: AMRAP in 15 min of: 250/200m Row 15 KB Overhead Lunges (#32/24x1) 60 Double Unders 15 KB Sumo-Deadlift High Pulls (#32/24x1) Endurance: AMRAP in 40 min of: 40 Medball Situps (#10/6) 30 Wallballs
Wednesday- 041224
CrossFit WOD: Strength: 5 Set of: 8 Pendlay Rows + 5 Weighted Ring Dips Metcon: For time: 150 Air-Squats 120 Situps 90 Pushups 60 Toes-to-bar 30 Burpees
Tuesday - 031224
CrossFit WOD: Strength: 15 Min build heavy complex of: 1 Clean pull 1 Squat clean 1 Hang squat clean Metcon 4 Round for time: 200 M' run 15 Box jump 15/12 Cal bike/row 15 KB swing (#24/16,x1) Endurance: 10 Round for time: 200 M'