CrossFit:
Weightlifting:
Clean (10 x 1)
A) EMOM 10
1 clean starting @ 75% *building
1 clean starting @ 75% *building
Clean Pull (5 x 2)
B) 10:00-15:00
2 clean pulls + 3 sec eccentric @ 90%+
2 clean pulls + 3 sec eccentric @ 90%+
Metcon:
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Clean, 135# / 95#
Ring Dips
Power Elizabeth
Lite Classes:
5 Rounds:
500m Run
5R 1-Arm Hang Snatch
5R 1-Arm Thruster
50 Double Unders
5L 1-Arm Hang Snatch
5L 1-Arm Thruster
500m Run
5R 1-Arm Hang Snatch
5R 1-Arm Thruster
50 Double Unders
5L 1-Arm Hang Snatch
5L 1-Arm Thruster
12 Days of Christmas WOD!
Teams of 2: Partner follow-the leader
1 – Muscle-Up
2 – 200m Run
3 – Wall Walks
4 – Strict HSPU
5 – Burpees to 6″ target
6 – DB Hang Squat Clean
7 – Toes to Bar
8 – 1-arm DB Thruster
9 – Pull-ups
10 – DB Snatch
11 – HR push-ups
12 – DB goblet Lunges
1 – Muscle-Up
2 – 200m Run
3 – Wall Walks
4 – Strict HSPU
5 – Burpees to 6″ target
6 – DB Hang Squat Clean
7 – Toes to Bar
8 – 1-arm DB Thruster
9 – Pull-ups
10 – DB Snatch
11 – HR push-ups
12 – DB goblet Lunges
See ‘Lite’ for scaled options
Metcon:
Annie Sammie (Time)
5 Rounds of ‘Strict Cindy’
‘Annie’
5 Rounds of ‘Strict Cindy’
‘Annie’
5 Rounds of ‘Strict Cindy’
‘Strict Cindy’
5 Strict Pullups
10 Pushups
15 Air Squats
5 Strict Pullups
10 Pushups
15 Air Squats
‘Annie’
50-40-30-20-10
Double Unders
AbMat Situps
After Party
3 Rounds:
10sec Dual KB Hollow Hold
10sec Dual KB Hollow Flutter Kicks
10sec Dual KB Hollow Rocks
10sec Dual KB Hollow Hold
10sec Dual KB Hollow Flutter Kicks
10sec Dual KB Hollow Rocks
Focus on quality. Ditch the weight if quality is comprosmised. Rest as needed between rounds.
Rest 3 minutes between sections.