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CrossFit WOD, December 24, 2020

12/24/20

Metcon
12 Days of CrossFit (Time)
1 Thruster
2 Hang Power Cleans
3 Deadlifts
4 Burpees
5 T2B
6 Box Jumps
7 Hand Release Pushups
8 Reverse Lunges
9 KBS
10 Sit-ups
11 Wallballs
12 Cal Any Machine

ADV RX
Barbell 155/105
Box 30/24"
KB 32/24lb
Wallball 30/20lb

RX
Barbell 135/95
Box 24/20"
KB 24/16lb
Wallball 20/14lb

FYI we are totally repeating this next week so we can all do it together.

AT HOME WOD
Metcon (Time)
1 Jumping Air Squat
2 Air Squats
3 Jumping Jacks
4 Burpees
5 Hollow Rocks
6 Step up to something
7 Hand Release Pushups
8 Reverse Lunges
9 DU
10 Sit-ups
11 Mountain Cimbers
12 Shoulder Taps/Arm

CrossFit WOD, December 22, 2020

12/22/20

Gymnastics
Metcon (AMRAP – Reps)
Strict HSPU
Max HSPU
Rest 1:00
80% Max HSPU
Rest 1:00
Max HSPU
Rest 1:00
80% HSPU
Rest 1:00
Max HSPU

ADV RX Strict
RX Kipping

Metcon
Metcon (Time)
5 Rounds
15/10 Cal any machine
10 C2B Pull-ups

Directly into…..

5 Rounds
10 Power Cleans
10 Push Jerks

ADV RX 115/85
RX 95/65

AT HOME WOD
Metcon (Time)
5 Rounds
200m Run
15 Sit-ups

Directly into…

5 Rounds
10 Lunges
10 Hollow Rocks

CrossFit WOD, December 21, 2020

12/21/20

Weightlifting
Stamina Squating (Weight)
On the Minute x 16 (8 Rounds)
Min 1 – 1 Front Squat
Min 2 – 2 Back Squats

82% 1RM Front Squat

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12:
3 Power Cleans (135/95)
15 Wallballs (20/14)

ADV RX
(155/105)
(30/20lb)

AT HOME WOD

Weightlifting
Metcon
Hold Something and do:
8 x 8 Lunges EMOM

Metcon
Metcon (Time)
10 Rounds
5 Burpees
15 Air Squats

CrossFit WOD, December 19, 2020

12/19/20

Metcon
Metcon (Time)
6 Rounds
7 Thrusters 115/85
7C2B
7 Lateral Burpees
20/15 Cal Row or 200m Run

RX
75/55
Pull-ups

CrossFit WOD, December 18, 2020

12/18/20

Weightlifting
Deadlift (Weight)
On the minute x 6
2-2-2-1-1-1

Start at 60%, 65%, 70%
then for your last 3 singles build to a heavy rep

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15
40 Single DB Hang Clean and Jerk
30 Box Jumps or Step ups
20 Kipping HSPU
10 DL

RX
DB 50/35
Box 24/20"
DL 275/185

ADV RX
DB 50/35
Box 24/30"
DL 315/215

CrossFit WOD, December 16, 2020

12/16/20

Metcon
Metcon (Time)
On the 4:00 x 5
50 DU
20/15 Cal Row
10 Front Squats 155/105

Score is slowest round

Metcon
Metcon
Strict Gymnastics work:
EMOM x 9 (3 Rounds)
MIN 1 Strict Ring MU
MIN 2 Strict T2B
MIN 3 Strict Ring Dips

Scaling options
Strict C2B
Strict PU
Elevated Ring Row

CrossFit WOD, December 15, 2020

12/15/20

Metcon
Black & Blue (Time)
"Black & Blue"
5 RFT:
10 Power Cleans, 135/95
10 Burpees
Black and Bluer (Time)
5 Rounds:
10 Power Cleans (155/105)
10 Bar Facing Burpees

Extra Gymnastics Work
Metcon (3 Rounds for reps)
On the Minute x 9
3 Rounds:
Minute 1: Max Cal Ski Erg or Bike
Minute 2: Max strict HSPU
Minute 3: 7 DL (65% 1RM)

Ski Erg goal (20/15)

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