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
Tuesday - 191223
CrossFit WOD: Strength: 15min build up load for the complex: Power Snatch + Hang Power Snatch + Overhead Squats (1+1+2) *Pause for 2sec at the bottom of each squat Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Box Jumps Hang Power Snatch (#43/30) Pushups Endurance: 5 Rounds for time: Run 800m 30 Situps
Monday - 181223
CrossFit WOD: Strength: Back Squat 5-5-5 Metcon: AMRAP in 16min of: Run 200m 6 Deadlifts (#100/70) 3 Ring Muscle-ups Endurance: AMRAP in 35min of the ladder: Row 500/400m 1-2-3... +1 Rounds of: 5 Burpees 7 Knees-to-elbows 9 Air-Squats
Sunday - 171223
CrossFit WOD: Strength: E2MOM for 16min: Push Jerk + Split Jerk (2+1) Metcon: 10 Rounds for time: 30 Double Unders 12 DB Overhead Lunges (#22.5/15,x1)
Saturday - 161223
CrossFit WOD: Skill/Strength: Handstand Pushups Advanced: E2MOM: 6-6-4-4-2-2 Strict Deficit HSPU Metcon: 7 Rounds for time: 7 Pullups 4 Burpees over bar 7 Hang Squat Cleans (#50/35) 4 Burpees over bar
Friday - 151223
CrossFit WOD: Strength: Barbell Front Rack Lunges 6-6-6-6-6 Metcon: For time: 200m Farmer Carry (#22.5/15,x2) Then 3 Rounds of: 20 DB Snatch (#22.5/15,x1) 40 Situps Then 200m Farmer Carry Weightlifting: Part 1: 5 sets: 1 Drop snatch 1 Snatch Balance- Pause at the dip
Thursday - 141223
CrossFit WOD Strength: E2MOM for 12min: Barbell Bent-Over Rows 5-5-4-4-3-3 Metcon: "The Chief" 5 Rounds for max reps: 3min AMRAP: 3 Power Cleans (#60/40) 6 Pushups 9 Air-Squats *Rest 1min between amraps Endurance: AMRAP in 40min of: 10 Air-Squats 10 Pushups 10 Box Jumps 10 Toes-to-bar 10
Wednesday - 131223
CrossFit WOD: Strength: Weighted Pullups 3-3-3-3-3 Metcon: For time: Row 250/200m (Or 15/12 Cal Bike) 20 Dual DB Power Cleans (#22.5/15,x2) 20 Knees-to-elbows Row 250/200m 20 Dual DB Front Squats 20 Knees-to-elbows Row 250/200m 20 Dual DB S2OH 20 Knees-to-elbows
Tuesday - 121223
CrossFit WOD Strength: Front Squat 3-3-3-2-2-2 Metcon: AMRAP in 20min of: 1 Wall Walk 3 Burpees 6 DB Box Step-Ups (#22.5/15,x2) 9 V-Ups Endurance: For time: Run 800m 50 Jump Squats Row 500/400m 50 Pullups Bike 30/24 Cal 100 KB Swings (#16/12) Bike 30/
Monday - 111223
CrossFit WOD: Strength: Push-Press 6-6-4-4-2-2 Metcon: AMRAP in 7min of: 12 Wallballs (#10/6) 6 C2B Pullups Rest 2:00 and then: AMRAP in 7min of: 12 Box Jump Overs 6 C2B Pullups Endurance: 6 Rounds for time: Run 800m 30 Situps 20 Plate G2OH (#20/15) 10 Burpee Pullups
Sunday - 101223
CrossFit WOD: Strength: 15min build up to an RM1 Squat Clean Metcon: For time: 50-40-30-20-10 Double Unders 10 KB Swings (#24/16) 10 Toes-to-bar
Saturday - 091223
CrossFit WOD: Strength: Sumo-Deadlift 5-5-5-5-5 Metcon: 7 Rounds for time: 10 Hang Power Cleans (#40/30) 15 Wallballs (#10/6) *E2.5MOM - Run 200m
Friday - 081223
CrossFit WOD: Strength: Weighted Pushups 5-5-5-5-5 Metcon: For time: 45 Wallballs (#10/6) 45 Deadlifts (#100/70) 45 Cal Row 45 Pullups 45 Burpees Weightlifting: Part 1: 5 sets: 2 Push press behind the neck 1 Drop snatch 40-50% Part 2: Below the knee Pausing Snatch Snatch 8 x 1+
Thursday - 071223
CrossFit WOD: Strength: Bulgarian Split Squat 6-6-6-6-6 (3/3) *20 Hollow Rocks after each set Metcon: AMRAP in 14min of the ladder: 4-6-8-10… HSPU 10 Dual DB Box Step-Overs (#22.5/15,x2) Endurance: 10 Rounds for time: 15/12 Cal Bike 10 Pushups 8 Plate G2OH (#15/10) 6
Wednesday - 061223
CrossFit WOD: Strength: 15min build up to an RM1 Push-Jerk Metcon: For time: 21-15-9 reps of: Hang Squat Cleans (#60/40) Ring Dips Burpees over bar Skills: HSPU Main: 4 sets: 8-10 Dual DB z-press Handstand wall hold\2-4 eccentric\elevated HSPU @2RIR TTB main: 4 sets 5-10 strict ttb\