Wednesday - 271223

CrossFit WOD Strength: Back Squat 4-4-4-3-3-3 *3sec Pause at the bottom of the last rep of each set Metcon: AMRAP in 10min of the ladder: 3-6-9-12… +3 Hang Squat Cleans (#70/45) Bar Muscle-ups

Tuesday - 261223

CrossFit WOD: Skill: 20min Handstands practice Metcon: “Helen” 3 Rounds for time: 400m Run 21 KB Swings (#24/16) 12 Pullups Endurance: 6 Rounds for time: Run 400m 20 Box Jumps 20 Wallballs (#10/6) Run 400m 20 Pushups 20 Plate Overhead Lunges (#20/15)

Monday - 251223

CrossFit WOD: Strength: Weighted Dips (bars) 3-3-3-2-2-2 Metcon: 5 Rounds for time: 15-12-9-6-3 HSPU 15m Dual DB Farmer Walking Lunges (#22.5/15,x2) 20 Situps Endurance: EMOM in 36min of: 1 - Max Wallballs (#10/6) 2 - Max Cal Row 3 - Max Burpees 4 - Max V-Ups

Sunday - 241223

CrossFit WOD: Strength: 12min build up load for: Power Clean + Hang Squat Clean (1+1) Metcon: AMRAP in 20min: 20 Power Cleans (#43/30) 20 Burpees over bar 20 Thrusters (#43/30) 20 Box Jump Overs

Saturday - 231223

CrossFit WOD: Strength: E2.5MOM for 15min (6 sets) 6/6 Bulgarian Split Squat 20sec L-Sit Hold Metcon: 3 Rounds for time: 100 Double Unders 15 Dual KB Thrusters (#24/16,x2) 4 Rope Climbs

Friday - 221223

CrossFit WOD: Strength: 15min build up load for an RM3 Strict Press Metcon: AMRAP in 18min of: 15 Wallballs (#10/6) 12 Toes-to-bar 9 Hang Power Cleans (#43/30) Weightlifting: Part 1: 6 sets: 2 Muscle Snatch 1 Drop Snatch 40-50% Part 2: High Hang Squat Snatch Hang Squat Snatch

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/