Sunday - 011224
CrossFit WOD:
Strength:
Tempo Strict Press @X333
5-5-3-3-2-2
Metcon:
For time:
21-15-9 reps of:
Hang Power Clean (#43/30)
Front Squat (#43/30)
Burpees Over Bar
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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/
Wednesday241225
CrossFit W.O.D Strength: On A 12:00 Min running Clock, Build Up to a 3RM Tng Power Cleans Metcon: 20:00 Min AMRAP: 5 Power Cleans #43/30 10 Lateral Burpees over the bar 15 Jump Squats CrossFit Strength Part A: Weighted Dips 5-5-4-4-3-3 Part B: 3-4 Supersets:
Tuesday 231225
CrossFit W.O.D Strength: Paused front Squats 4-4-3-3-2-2 (2 sec Pause at the bottom of each rep) Metcon: 3 R.F.T: 400m Run 15 Toes To Bars 9 Thrusters #43/30 CrossFit Endurance Part 1: C2 Rower: 500m Test For Time speed Rest 03:00 min Into 3