WODs for the week Dec 25th – 31st!!

Wednesday

Buy in – 2 rounds 300m row 15 air squats/ 10 banded good mornings/ 5 push ups

“CrossFit Total”

Build to a 1rm in the 3 lifts

Back squat/ Strict Press/ Deadlift

 

Thursday

Buy in – EA warm up 10 min (10 min set up for wod)

Metcon – 8 Crazy Nights

8 rounds and 8 reps of each movement

Jump squats

Pull ups

Box Jumps

Burpees

Push ups

T2B

Mountain Climbers

Power clean and Jerk (135/95)

 

Friday

Do Thursday if you weren’t here

If you did Thursdays already then

10 min flow 1 min row or bike 1 min animal walks

A) Snatch – 3 Position Power up to 75-80% in 6-7 sets

B) Clean – 3 Position Power up to 75-80% in 6-7 sets

Buy out – 20 TGU

 

Saturday

Buy in – 3 rounds 10 no jump burpees/ 10 m lung walk with hip opener/ 5 plyo push ups/ 10 glute bridges

Mobility – tight spots from the week

A1) Bench Press 7×3

A2) Weighted Pull ups 7×5

Metcon – on a 12 min clock

4 rounds

1 min KB snatch (1.5/1pood)

1 min sit ups

1 min lunges

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