Friday 12.29.17
AMRAP 20: 10 DB Power Snatch 10 Jumping Lunges 10 C2B Pull-ups 10 Thrusters 10 Box Jumps Rx – DB (50\35), C2B, BB (95\65),BJ\BS L1 – DB (40\20), PU\RR, BB (30% 1RM Thruster),BJ\BS L2 – Coaches Choice
Thursday 12.28.17
AMRAP 3: 75 DU Buy-In 15 Deadlifts (225/155) 15 Bar Facing Burpees Rest 3:00 AMRAP 3: 75 DU Buy-in 10 Deadlifts (275/185) 10 Bar Facing Burpees Rest 3:00 AMRAP 3: 75 DU Buy-in 5 Deadlifts (315/225) 5 Bar Facing Burpees Rx – BB (Rx),DU L1 – BB (45% 1RM Max DL),DU L2 – Coaches Choice
Wednesday 12.27.17
3 Rounds: 500m Row 12 Push Jerk 15 Toes-to-Bar Rx – BB (155/105),TTB L1 – BB (50% 1RM Push Jerk),TTB\V-Ups L2 – Coaches Choice
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