Strength:
EMOTM X 6 minutes
2 Squat Cleans every 30 seconds
*Squat Cleans do not have to be unbroken but there must be 2 done every 30 seconds*
Metcon:
30-20-10
Wallballs (14/20 @ 9/10ft)
Overhead Lunges (73/115)
Kettlebell Swings (55/70)
*12 minute cut-off*
Read MoreMetcon:
AMRAP X 20 minutes
40 Air Squats
10 Clean and Jerks (93/135)
50 Double-Unders
*At least 5 rounds to Rx*
Read More5:15 am,9:00,10:00 and 12:00
12 days of Christmas CF 350 style: singing is encouraged- dancing is discouraged?
On the first day : 1 muscle up ( if u can’t muscle up- one squat snatch (63/95)
On the second day: 2 OAA DB snatches (55/70)
On the third day: 3 Thrusters (63/95)
On the 4th day: 4 HSPU’s
On the 5th day: 5 Bbbboooxxxx Jjjuummmps (sing it) (24/30)
On the 6th day: 6 Kipping pull ups
On the 7th day: 7 Hang cleans (63/95)
On the 8th day: 8 front rack lunges (63/95)
On the 9th day: 9 T2B
On the 10th day: 10 Back rack squatting (63/95)
On the 11th day: 11 KB swinging (55/70)
On the 12th day: 12 Burpee bar jumping
Happy Holidays!!!
Strength:
EMOTM X 10 minutes
Odd- 6 Below Depth Handstand Push-ups
Even- Max Strict Pull-Ups
*Make the HSPU as difficult as you can. You are to do as many strict pull-ups as you can in 1 unbroken set*
Metcon:
3 Rounds
15 Deadlifts (173/255)
15 Dumbbell Thrusters (35/55)
25 Push-ups
*12 minute cut-off*
Read MoreMetcon:
AMRAP X 10 minutes
10 Back Squats (93/135)
20 Box Jumps (24/30)
-Rest 2 minutes-
AMRAP X 10 minutes
5 Squat Snatch (93/135)
50 Double-Unders
-Rest 1 minute-
AMRAP X 2 minutes
Air Squats
*You will have 3 Scores for this WOD. Rounds and reps for the first AMRAP, at least 4 to Rx. Rounds and reps for the second AMRAP, at least 5 to Rx. And then total air squats completed in the last AMRAP.*
Read MoreStrength:
5 Sets of:
30 second Handstamd Hold
5 Push-Press
*Work up to a heavy weight you think you can complete 5 unbroken push-press after a 30 second handstand. Rest as need between sets, you may increase weight across those sets.*
Metcon:
9 minute ladder
1 Squat Clean (123/185)
2 Pistols
3 Toes to Bar
*At least through 5 Rounds (15 Toes 2 Bar) to Rx*
Read MoreMetcon:
-Start with 100 Double-Unders-
4 Rounds
10 Thrusters (73/115)
15 Overhead Squats (73/115)
20 Chest 2 Bar Pull-ups
-End with 25 Burpees-
*25 minute cut-off*
Read MoreStrength:
5 x 4
Deadlifts
Metcon:
3 Rounds
8 Hang Power Snatch (73/115)
12 Kettlebell Swings (55/70)
16 Dumbbell Step-ups (25/45 @ 20/24)
*10 minute cut-off*
Read MoreMetcon:
21-18-15-12-9-6-3
Burpees Over the Bar
Front Squats (73/115)
Dumbbell Shoulder 2 Overhead (30/50)
WallBalls (14/20 @ 9/10ft)
*30 minute cut-off*
Read MoreStrength:
EMOTM X 10 minutes
Odd- 8 Strict Ring Dips OR a 30 second static hold locked out on rings
Even- 8 Atomic Abs
Metcon:
AMRAP X 10 minutes
5 Shoulder to Overhead (93/135)
10 Front Rack Lunges (93/135)
50 Double-Unders
*At least 5 rounds to Rx*
Read More