Sunday- 151224
CrossFit W.O.D:
Strength:
Deficit Deadlift
15 min build up to 5 rep heavy
Metcon:
5 Round For Time
2 Wall Walk
4 Hang Clean (70/45)
20 D.U
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Monday- 301224
CrossFit W.O.D: Strength: 18 min find RM3 Deadlift Metcon: For Time: 80 V-ups 65 DB Snatch (#22.5/15x1) 50 Pull ups 35 DB Overhead Lunge (#22.5/15x1) 20 Toes to bar Endurance: 35 min AMRAP of: 80 Double under 20 KB R. Swing (#24/16) 10
Sunday-291224
CrossFit W.O.D: Strength: 16 Min build up to find heavy set 1 Squat Clean + 2 Jerk Metcon: 4 Min AMRAP of: 12/9 cal row/bike 10 Thruster (#43/30) 3 Ring Muscle Up -1 Min Rest- 4 Min AMRAP of: 15 Burpee 10 Box jump Over 5
Saturday-281224
CrossFit W.O.D: Strength: 4 Sets: 3 OverHead Squat + 6/6 Split Stance Single Arm Kettlebell Romanian Deadlift Metcon: In Teams of 2 (I.G.Y.G) 3 Rounds: 200 Double under 40 Wall Ball (#10/6) 30 Box Jump Over 20 Synchro Burpees *One Work and one Front
Friday-271224
CrossFit W.O.D: Strength: 5 Sets 5 Pendlay row + 30 Sec Dual Plate Pinch hold Metcon: 10 Min AMRAP of: 1 Legless Rope Climb 10 Goblet Lunge (#32/24) 15 KB Swing (#32/24) Weightlifting: Part 1: 6 sets: 2 Tall snatch 40-50% Part 2: From Blocks: Snatch Pull