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Strength
Elevated Deadlift 5-5-5-5-5 *Elevate bar by placing plates underneath; everyone will use 45's. Partner up; rest while partner works. Conditioning 6 RFR's :30 on/:30 off Slam Ball 20/14 KB Swing 70/53 **Alternate between the two movements for 6 total rounds (3x each) Strength
4 sets: 8ea 1a DB Row 6ea KB Windmilll Conditioning E4M x 4 15 Pull-Ups 12 Alt DB Snatch 50/35 9 Box Jumps 24/20 **RX+ C2B; 30/24 Conditioning
4 RFR 5:00 on, 2:00 off 5 Hang Squat Cleans 135/95 7 K2E 9 Hand Release Push Ups Strength
Front Squat 3x5 @ 75% Third Set is 5+ (AMRAP; must get minimum of 5) Conditioning AMRAP 10: 6 Power Snatch 95/65 3 OHS 1 Rope Climb **RX+ 135/95 Strength
5-5-3-3 Sumo Deadlift *Superset with 6-8 DB Z Press Conditioning E4M x 4 30 AbMat Sit Ups 15 Deadlifts @ 40% Happy Holidays!!
Enjoy a day off spent with those you care for and love dearly. We will be back at it first thing tomorrow. Cheers! HOME or OPEN GYM DIY:
Warm Up 10 Burpees w/no Push Up 10 Squats 10 Jumping Lunge 10 Alt Inverted Hamstring 10 Sit Ups Workout 7 RFT 10 Push Ups 10 DB Box Step Ups (or just regular box step ups if you don't have weights) 10 Burpees Conditioning
12 Days of CrossFit (1, then 2+1, then 3+2+1, etc) 1 Muscle Up 2 Burpee Box Jumps 3 S2OH 115/75 4 Power Cleans 5 HSPU 6 T2B 7 Front Squats 8 Deadlifts 9 Pull-Ups 10 Wallballs 20/14 11 KB Swings 70/53 12ea Goblet Reverse Lunge Conditioning
W/a Partner For Time: 30 Synchro Pull Ups 40 Synchro DB Snatch 50 Synchro DB Box Step Ups 40 Synchro DB Snatch 30 Synchro Pull Ups 20:00 Time Cap |
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