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
CrossFit – Wed, Dec 20 Clean Complex (Weight) Every 2:00 for a total of 5 working sets:1 High-Hang Clean + 1 Low-Hang Clean + 1 Clean & Jerk *Don’t let go of the barbell Warm-up Sets:40%50%60%Working Set 1…etc. Find a maximum load for the day. Metcon (AMRAP – Reps) EMOM for 18:00: :30 Max Effort
CrossFit – Tue, Dec 19 Back Squat (Weight) Warm-up to a set of FIVE at an RPE of 7.5 Add 10-20 more lbs. to the bar & complete 6more sets of 5 reps. Rest 2:00 btwn. sets. Metcon (Time) 3 Rounds For Time:400m Run20 Deadlifts 75/5520 Front Squats 75/5520 OH Lunges 75/55 Cash-out: 100 V-Ups
