Tuesday 12.26.17
“Elizabeth” 21-15-9 Squat Cleans Ring Dips Rx – BB (135/95), Ring Dips L1 – BB (45% 1RM Clean), Ring Dips L2 – Coaches Choice
Monday 12.25.17
Rest
Sunday 12.24.17
“12 Days of CrossFit” 1 Squat Snatch 2 Box Jumps\Steps 3 Push Presses 4 Toes-to-Bar\V-ups 5 Hang Power Cleans 6 Hand-Release Push-ups 7 Deadlifts 8 GHD Sit-ups\Situps 9 Kettlebell Swings 10 Lunges (Per Side) 11 Wallballs 12 Cal Row Rx – BB (50% 1RM Snatch),KBS (70/53),WB (20\14) L1 – BB (50% 1RM Snatch),KBS (53/35),WB (20\14)
Saturday 12.23.17
Teams of 3: 1 Round: 800m Row 30 KB Swings 30 Pull-ups 2 Rounds: 30 Cal Row 30 Box Jumps (24/20″) 30 Wallballs (20/14) 1 Round: 800m Row 30 KB Swings (70/53) 30 Pull-ups Break up the work however you choose Rx – KB (70/53), WB (20,14) L1 – KB (53/35), WB (20,14) L2 –
Friday 12.22.17
5RFT: 20 Calorie Row 10 Thrusters Rx – (135/95) L1 – 45% of 1RM Thruster L2 – Coaches Choice
Thursday 12.21.17
AMRAP 20: 2 Rope Climbs 12 Kettlebell Swings 22 Calorie Row Rx – (70/53) L1 – (53/35),Rope Climb Drills L2 – Coaches Choice
Wednesday 12.20.17
2 Rounds Max Reps Farmer Handle Deficit Deadlifts Into Max Hollow Hold with KB 100 Bent Rows Every time you break 5 Rear Delt Flies 5 Sides Delt Flies 5 Supinated Pullups
Tuesday 12.19.17
“Dirty 30” 30 Box Jumps 30 C2B Pull-ups 30 KB Swings 30 Front Squats 30 Toes-to-Bar 30 Push Press 30 Deadlifts 30 Wallballs (20/14) 30 Burpees 30 Double-unders Rx – Box Jumps (24/20), KBS (53/35), BB (115/80) L1 – Box Jumps\Steps (24/20), KBS (40/20), BB (35% 1RM FS) L2 – Coaches Choice
Monday 12.18.17
“The Chief” 5 Rounds: AMRAP 3: 3 Power Cleans 6 Push-ups 9 Air Squats Rx – (135/95) L1 – (115/75) L2 – (Coaches Choice) – 45% of 1RM Max Clean
Sunday 12.17.17
Teams of 2: EMOM 20, Alternating Each Movement: 15/12 Calorie Row 30 Double-unders 15/12 Calorie Row 15 Abmat Sit-Ups Sub Double – Taps as needed for DU’s. Ensure proper pace and maintenance of intensity. For Calorie scale, suspend rowing at :50 seconds and work to hold that Cal count for the EMOM.