CrossFit – Thu, Dec 28 Metcon (AMRAP – Reps) 10:00 EMOMOdd: 50 Double-unders or 25 Cross-overs Even: ME Strict HSPU*Record number of HSPU Metcon (Time) For Time: 400m Run150′ HSW or 15 Wall Walks400m Run30 Dbl DB Hang Clean & Jerk 50/35400m Run150′ HSW or 15 Wall Walks400m Run *L1: 100′ HSW (10 Wall Walks)L2:
CrossFit – Wed, Dec 27 Back Squat (Weight) Warm-up to a set of THREE at an RPE of 8.5 Add 10-20 more lbs. to the bar & complete 9more sets of 3 reps. Rest 2:00 btwn. sets. Metcon (Time) 3 RFT:500m Row20 Box Jump Overs 24/20″10 Thrusters 95/65
CrossFit – Sat, Dec 23 Crossfit Sacrifice Christmas Wod 12 Days of Christmas (Time) For time: 1 Wall Walk 2 DeadLifts@95/65 3 Hang Power Cleans 4 Push Press 5 Back Rack Squats 6 Bar facing burpee. 7 Pull-ups 8 Toes2Bar 9 Kettle Bell Swings@52/36 10 Cals(bike, ski, row) 11 Box Jump overs@24/20 1200M Run RX+135/95
CrossFit – Fri, Dec 22 Back Squat (Weight) Warm-up to a set of FOUR at an RPE of 8. Add 10-20 more lbs. to the bar & complete 7more sets of 4 reps. Rest 2:00 between sets. Dork (Time) 6 Rounds for Time 60 Double-Unders 30 Kettlebell Swings (1.5/1 pood) 15 Burpees Boston firefighter Michael
CrossFit – Thu, Dec 21 Snatch Complex (Weight) Every 2:00 for a total of 5 working sets:1 High-Hang Snatch + 1 Hang Snatch + 1 OHS Warm-up Sets:40%50%60%Working Set 1…etc. Find a maximum load for the day. Metcon (Time) For Time: 21-15-9OHS 135/959-7-5Ring Muscle-ups9-15-21Echo Bike Cals L1: Jumping RMUL2: Ring DipsL3: Assisted Ring or Box
