12 Days of Crossfit: 1 Overhead Squat, 2 Burpee, 3 Thrusters, 4 Hand Release Push Ups, 5 Squat Cleans, 6 Kettlebell Swings, 7 Power Snatch, 8 Single Arm KB Front Rack Lunge (alt), 9 Push Press, 10 T2B, 11 Deadlift,… Read more »
Workout of the Day
Wednesday, December 23rd
Strength – Every 1:30 for 9 mins: Back Squat10 Back Squats, 45% 1RM (taken from floor) Conditioning – 3 rounds for time of: 6 Turkish Get-ups, 53/35 lbs 10 Chest-to-bar Pull-ups 15 Kettlebell Swings, 53/35 lbs 50 Double Unders
Tuesday, December 22nd
Gymnastic Strength – 5 rounds for quality of: 8 False Grip Ring Rows Ring Plank Hold, 30 secs Conditioning: “Death By” – Dumbbell Devil Press : 1 rep + 1 rep / 1 min. At 10 minutes, athletes must add… Read more »
Monday, December 21st
Strength – 4 rounds for quality of: 3 Snatch Grip Behind-the-Neck Strict Press 5 Snatch Grip Behind-the-Neck Push Press 8 Overhead Barbell Alt Lunges Conditioning – Alt. EMOM 16: Every 1 min for 16 mins, alternating between: Row Calorie 15… Read more »
Saturday, December 19th
Conditioning: 50-35-20-10 reps, for time of: Deadlift, 185/135 lbs Wall Ball, 20/14 lbs Double Under. Focus on volume deadlifts, keep core braced and pull with the legs.
Friday, December 18th
Skill – Kettlebell and Dumbbell Snatch Technique Work Conditioning: For Time: For time: Bike, 1200 m 100 Air Squats 60 Kettlebell Swings, 53/35 lbs 40 Single Arm Kettlebell Front Rack Walking Lunges, 50/35 lbs 60 Kettlebell Swings, 53/35 lbs 100… Read more »
Wednesday, December 15th
Strength: Power Snatch 6×2 w/ 3 sec pause at bottom of knee WOD: 4RFT30 DU/90 SU10 TTB15 KBS 53/35
Tuesday, December 15th
WOD: (First) For time:400m run10 burpee to target15 pull ups20 OH Squats 95/6515 pull ups10 burpee to target400m run Strength: (Second) Push Press 3×8 @ 60%
Monday, December 14th
Strength: A1) Front Rack Reverse Lunge 4×4/legA2) Jumping Air Squat 4×12A3) DB RDL 4×8 90sec rest b/w sets WOD: EMOM 12Minute 0 – 4: 2 High Hang Power CleanMinute 4-8: 2 Hang Power CleanMinute 8-12: 2 Power Clean
Sunday, December 13th
Hero WOD: Tommy Mac – 2 rounds for time of: 12 Burpees 12 Thrusters, 115/75 lbs 12 Burpees 12 Power Snatches, 115/75 lbs 12 Burpees 12 Push Jerks, 115/75 lbs 12 Burpees 12 Hang Squat Cleans, 115/75 lbs 12 Burpees… Read more »