Monday, Dec 20
STRENGTH
8 x 3 position power snatch
WOD
21-15-9
1-arm DB snatch, 45/30
toes to bar
1-arm DB snatch
sit ups
Tuesday, Dec 21
WOD
AMRAP in 18 minutes
1-1-1-1, 2-2-2-2, 3-3-3-3 …
pull up
push up
squat snatch, 95/65
box jump, 24/20
Wednesday, Dec 22
WOD
7 rounds
7 power cleans, 95/65
7 thrusters
7 lateral burpees
Thursday, Dec 23
STRENGTH (see 01.19.21)
standing broad jump 1-1-1
WOD
3 rounds
50 DU’s
400m run
30 walking lunges
200m KB carry, 55/40
10 handstand push ups
Friday, Dec 24
ONE CLASS TODAY AT 8:30 AM
WOD: 12 DAYS OF CHRISTMAS CROSSFIT
rep scheme follows the song: 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1 …
1. tuck jump
2. burpees
3. pull ups
4. wall ball shots
5. DB front squats
6. KB swings
7. KB SDHP
8. 1-arm alt DB snatch
9. sit ups
10 OH walking lunges
11. slam balls
12. clean and jerk