Skill 1000m row for time WOD “12 Days of CrossFit” 1- DL 2- TTB 3- Thrusters (95/65) 4- pull-ups 5- Burpees 6- Box Jump overs (24/20) 7- Sit-ups 8- power cleans (95/65) 9- air squats 10- slam balls 11- Ring Dips 12- OHS (95/65)
Strength Back Squat 10-5-1-1-1-1… Find 1RM WOD 50 WB (20/14) 40 HRPU’s 30 KBS (62/35) 20 Power Snatches (95/65) 10 Burpees 2 Rope Climbs Cash out– 400m run for time
Warm-up Light saber drills Strength Death Star DeadLifts + Bench 2-2-2-2-2… WOD 12:00min AMRAP 7 Front Squats (135/95) 10 Pull-ups 100m plate run (45/25) Cash out-ME unbroken WB (20/14) 1 attempt
Strength Strict Press 2-2-2-2-2… WOD 11:00min AMRAP 10 Hang Power cleans (135/95) 9 T2B 8 Bar Push-ups Cash out– 14 Turkish Get-ups
Strength 10:00min EMOM Snatch DL + Hang Snatch High Pull + Hang Power Snatch + OHS Add weight every 2min WOD 21-18-15-12-9-6-3 DL (185/115) DU’s WeightLifting Squat cleans 3-3-2-2-2 Clean pulls 2-2-2-2
Strength/ Skill Pull-ups 7:00min AMRAP 20 Seconds Work/ 40 secs rest Partner WOD Complete in order… Bench 3000/ 4,500/ or 6,000# of volume. 100 KBS (62/35) 100 Ring Rows 100 WB (20/14) 100 Box Jumps (24/20) *only one partner can work at a time *partner not working must do Jumping Jacks *25min cut off time […]
Warm-up Agility Ladder Drills Strength Back Squat (185/95) (115/65) 5:00min AMRAP You will do as many squats (below parrellel) as you can in 5min. You will come off the rack and can rest when needed. WOD Performance 5 rounds of… 10 SDHP (115/75) 3 Wall Walks Then, 20 Burpees Fitness 5 Rounds of… 10 SDHP/ […]
Strength Performance Snatch 2-2-2-2-2 Fitness Power Snatch 2-2-2-2-2 WOD 4 rounds Run 200m 8 T2B 10 OHS (95/65) Cash out– 25 plate frontal raises
Strength DL + Bench 3-3-3-3-3… Go heavier than previous weeks 5’s Immediately after each set of DL, complete Bench set. AHAP WOD 3 Rounds of… 1 minute of Push Press (115/75) 1 minute WBSU’s 1 minute DU’s 1 minute of KBS (62/35) 1 minute rest Measure= max reps Cash out– 20 Dips
Strength Back Squat 3-3-3-3-3 WOD Run 400m, then 4 Rounds of… 8 PC (165/115/95/65) 18 Box Jumps 10 Burpees over bar Rest 1min Cash out-30 Bicep curls