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:
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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: