Monday - 230215
Strength: EMOM 7min: Max Unbroken Strict Pullups
Metcon: 5 Rounds: 15 Box Jumps 10 Front Squats (#60/40) 15 V-Ups
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Sunday 281225
CrossFit W.O.D Strength: C&J – On A 15:00 Min Running Clock, Build Up to a Heavy Clean And Jerk (Any Version) Metcon: E02:30MOMx5 Rounds: 200m Row Into Max reps C&J #50/35kg Crossfit Strength Part A: Bulgarian Split Squats 5x(8-8-6-6-6)\Per Leg
Saturday 271225
CrossFit W.O.D Strength: Romanian Deadlfit 10-10-8-8 *Hanging Knee Raises @2RIR In B\W Sets Metcon: 7 Rounds for Time, IGUG: 20 Cals Row\15 Cals Bike 15m HS Walk 20 Russian KB Swing #32/24
Friday 261225
CrossFit W.O.D Strength: E02:30MOMx6 Sets: Build Up for load for the following Complex: (1+1+1+1) Snatch Pull Hang Power Snatch Hang Squat Snatch Overhead Squat Metcon: 12:00 Min Amrap: 20 Alt. DB Snatch #22.5/15 10 Lateral Burpees over the DB Weightlifting Part
Thursday 251225
CrossFit W.O.D Strength: Bent-Over Rows 8-8-6-6-4-4 *30-40 Sec Weighted Plank In B\W Sets. Metcon: 10 R.F.T: 1 Legless Rope Climbs 3 HSPU 6 WallBall Shots #10/6kg 9 Air Squats CrossFit Endurance 8 Rounds For Time: 12/9 Cals Bike 12 KB Goblet Squats #16/