December 31st: 8am bootcamp 9,10AM Crossfit Only
January 1st: Gym Closed
Strength/Skill
STRICT PRESS
5 x 5
Workout
AMRAP x 15 MINUTES
15/12 Calorie Row
20 Box Jumps (24″/20″)
25 Ground to OH w/ Plate (45/35)
Gym closed for the remainder of the day.
“12 Days of Christmas”
1 – Sumo DL High Pull (95/65)
2 – Thrusters (95/65)
3 – Push Press (95/65)
4 – Power Cleans (95/65)
5 – Power Snatch (95/65)
6 – KB Swings (53/35)
7 – Pullups
8 – Toes to Bar
9 – Box Jumps (24/20)
10 – Double Unders
11 – Burpees
12 – Stationary OH Lunges (95/65)
For Time
December 24th: Open Gym 9AM to 11AM, (12 Days of Christmas WOD)
December 25th: Closed
December 31st: 8am bootcamp 9,10AM Crossfit Only
Strength/Skill
SNATCH COMPLEX
Hang Power Snatch
Hang Snatch
Above the Knee Snatch
*Spend 15:00 building to quality set
Workout
PARTNER WORKOUT
FOR TIME
30 Power Snatches (135/95)|(95/65)
40 Box Jump Overs (24″/20″)
20 Power Snatch
60 Box Jump Overs
10 Power Snatch
80 Box Jump Overs
*Teams of 2. Workout must be completed in order but reps can be shared in any way between partners.
December 24th: Open Gym 9AM to 11AM, (12 Days of Christmas WOD)
December 25th: Closed
December 31st: 8am bootcamp 9,10AM Crossfit Only
Strength/Skill
Goat Day!
A “Goat” movement is a weakness for an athlete. Spend 5:00 Discussing and Scaling for the movements.
Then…
EMOM x 10 MINUTES
Min 1 – Goat Movement #1
Min 2 – Goat Movement #2
Workout
OPEN 13.3
AMRAP x 12 MINUTES
150 Wall Balls (20#@10ft/14#@9ft)
90 Double Unders
30 Ring Muscle Up*
*Sub C2B and downward
COOL DOWN
3 Minute Any Machine Flush
+
3 Minutes of Foam Rolling
