CrossFit WOD, December 27, 2018

Thursday

Metcon
3 rounds, not for time:

10 HSPU or 50′ HS walk
20 GHD (or 40 Sit Ups)
1 minute plank

Metcon (Time)
3 Rounds For Time:
11 Ring Dips
22 Goblet Step Back Lunges (53/35)
33 KB Swings

[Rx+ Single Arm Overhead Step Back Lunges]

CrossFit WOD, December 26, 2018

The Day After

Jerk from the rack ((1-1-1-1-1-1-1))
Go over push jerk and split jerk. Then take time to build to something relatively heavy, athletes can choose what type of jerk they want to perform.
Metcon (AMRAP – Rounds and Reps)
AMRAP 12

75 Double Unders
10 Burpee Pull Ups

[Rx+ Burpee Muscle Ups]

CrossFit WOD, December 24, 2018

12 DAYS!!!

The 12 Days of Christmas! (Time)
1 Front Squat
2 Thrusters
3 Push Press
4 Power Cleans
5 Power Snatches
6 Kettlebell Swings
7 Pull-Ups
8 Toes to Bar
9 Lateral Jumps over bar
10 Push Ups
11 Kettlebell Goblet Squats
12 Burpees

RX 75/53 BB or 35/25 DB, 53/35 KB

Go light and move!

Modify power cleans and power snatches to hang.

CrossFit WOD, December 23, 2018

Sunday

Weightlifting
Snatch Balance (1-1-1-1-1-1-1)

Metcon
Metcon (AMRAP – Rounds)
"Time Priority Cindy"
each minute perform:
5 pull-ups
10 push-ups
15 squats

rest the balance of the minute.

If you are not able to complete a round under the minute, take a full minute rest period. Score is number of complete rounds finished in 20 minutes.