Monday:
Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar
Tuesday:
Lets figure out where we are from a strength perspective prior to the Break.
CFT
Find your one round max of the following:
Back Squat
Press
Deadlift
Wednesday:
Five rounds for time of:
20 Pull-ups
30 Kettlebell swings, 1.5 pood
40 Double-unders OR run 250 M (2 laps) as a sub for double unders
Thursday:
12 DAYS OF CHRISTMAS WOD
1 Christmas Power Snatch (95# / 65#)
2 Ring dips
3 Burpees
4 Pull-ups
5 Toes-2-Bar
6 Push-ups
7 Air-Squats
8 Jumping Lunges (each jump = 1)
9 Box Jumps (20" for Men & Women)
10 10' Wall-Balls (20# / 14#)
11 KBS (53# / 36#)
12 Thrusters (95# / 65#)
2 Ring dips
3 Burpees
4 Pull-ups
5 Toes-2-Bar
6 Push-ups
7 Air-Squats
8 Jumping Lunges (each jump = 1)
9 Box Jumps (20" for Men & Women)
10 10' Wall-Balls (20# / 14#)
11 KBS (53# / 36#)
12 Thrusters (95# / 65#)
This workout is done just like the song....Round 1 = 1 Christmas Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ....etc. Until all 12 rounds are complete.
Friday: Rest/Recover. Enjoy your Chrismtas break, we will be back next year.
Found a local gym to WOD: Compound Crossfit, Chesapeake,VA.
ReplyDeleteMonday WOD:
AMRAP in20 min.
135# Deadlift, 5 reps
10 Box jumps, 20" box
9 Ring dips & 9 Pull-ups (Muscle-up sub)
5 rounds + 1 Deadlift