Wednesday - 010415
Skill: Snatch Balance 3-3-3-3-3-3
Metcon: AMRAP 12min: 5 Shoulder to overhead (#70/45) 10 Front Squats (#70/45) 15 Kettlebell Swings (#24/16)
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Tuesday 161225
CrossFit W.O.D Strength: Weighted Pull-ups 3-3-2-2-1-1-1 *In B\W Sets: 20-30 sec side Plank\Per Side. Metcon: 20:00 Min AMRAP: 15\12 Cals Row or 12\9 Cals Bike 9 Box Jump overs #60/50cm 6 Toes to Bars 3 Wallwalks CrossFit Endurance E05:00momx7 sets: 30
Monday 151225
CrossFit W.O.D Strength: Deadlift E03:00MOMx5 Sets: 5 Deadlifts Metcon: 14:00 Min AMRAP: 400m Run 15 Alt. KB Goblet Lunges #24\16 30 KB Swings #24\16 CrossFit Endurance For Time: 1,600m Run Into 5 Rounds: 10 Burpees to target 20 Wallball Shots #10/6 30
Sunday 141225
CrossFit W.O.D Strength Paused Pendlay Rows. 6-6-6-4-4-4 *2 sec Pause at the top of each rep. *10-20 V-ups After Each set Metcon: E02:30MOMX5 Rounds: 200m Run into AMRAP- 6 Pull-Ups 6 STOH #43\30 CrossFit Strength Part A Push Press 5-5-3-3-3-3 *Build Up to a Heavy Triple
Saturday - 131225
CrossFit W.O.D Skill: 12:00 Min Practice Double Unders Metcon: 25:00 Min AMRAP, In Pairs: 10 Deadlifts #100/70kg 20 V-ups 30 Air Squats *When Partner A works, Partner B Performs a 2KB Farmer's Carry for max Distance #2x16/24kg