Sunday - 221224
CrossFit W.O.D: Strength: Weighted Pull-ups 5-5-3-3-1 + 8 Z-Press (just 3 sets) Metcon: 3 Min AMRAP - 1 Min rest x 5 round: 10 Hang Clean & Jerk (#50/35) 15 Jump squat 10 Burpee over bar 15 V-ups
Saturday - 211224
CrossFit W.O.D: Strength: Every 2 Min x 6 Sets: 1 Push Press 1 Push Jerk 1 Split Jerk Metcon: For Time: 200 M’ Farmer's Carry (#32/24x2) 50 Med Ball Clean (#10/6) 40 M’ Farmer walking lunge(#32/24x2) 30 Wall Ball(#10/6) 20
Friday-201224
CrossFit W.O.D: Strength: 12 Min find Heavy Complex: 1 Squat Clean 1 Hang Squat Clean Metcon: 4 Round For Max Reps 2:30 Work-1:30 Rest: 12/9 Cal row/bike 10 Burpee To Target 6 Devil Press (#22.5/15x2) Max H.R.P.U Weughtlifting: Part
Thursday-191224
CrossFit W.O.D: Strength: Every 3 Min x 6 sets: 5/5 Bulgarian Split Squat + 30 Sec’ L-sit Metcon: 12 min AMRAP of: 10 Pull Ups 10 DBs Push Press (#22.5/15x2) 20 Sit Up Endurance: Evrey 4 min x 10 sets: 50 D.U 20 O.H
Wednesday-181224
CrossFit W.O.D: Strength: Every 2 min x 7 sets: 1 Power Snatch 1 Hang Power Snatch 1 Overhead Squat Metcon: 8 Round For Time 10 Dual DBs Squat (#22.5/15x2) 15 V-ups 30 D.U
Tuesday-171224
CrossFit W.O.D: Skill: kipping Handstand Push Up 15 Min Work *Advance find RM1 deficit Handstand Push Up or Strict Handstand Push Up Metcon: 21-15-9 Rep of: OverHead Squat (#43/30) Burpee Box Jump Over -1 min rest- 9-15-21 Rep of: Thruster (#43/30) Push up Endurance: 35 Min
Monday-161224
CrossFit W.O.D: Strength: Floor Press 6-6-5-5-3-3 Metcon: 18 Min AMRAP Of: 3-6-9-12….300 KB Russian Swing(#32/24) Toes To Bar Box Jump Over Endurance: 6 Round For Time: 400 M Run 21 Goblet Lunge (#16/12) 18 KB Swing (#16/12) 15 Jump Squat 12 Alt. Devil
Sunday- 151224
CrossFit W.O.D: Strength: Deficit Deadlift 15 min build up to 5 rep heavy Metcon: 5 Round For Time 2 Wall Walk 4 Hang Clean (70/45) 20 D.U
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'