Monday 17th Dec – Sunday 23rd Dec

 

Monday 17th Dec – Sunday 23rd Dec

  December 16, 2018

Monday 17th December

 

Every 4th Minute x 8 rounds
30 wallballs 9/6kg
15 burpees
5-8 Deadlifts 120/85kg

Score = Each set for time

 

Tuesday 18th December

 

A) 5×5 Overhead Squats

 

B) Amrap 10mins
3 Oh Squat 42.5/30kg
5 pullups
10 push ups (chest to floor or chest to ab mat)
15 air squats

 

Wednesday 19th December

 

“12 Days of Christmas WOD” – 40min time cap 

 

200m Run
2 Power Snatch 50/35kg
3 T2b
4 Front squats 50/35kg
5 Kb swings 24/16kg
6 thrusters 50/35kg
7 box jumps
8 clean and jerks 50/35kg
9 burpees
10 deadlifts 50/35kg
11 wallballs 9/6kg
12 Bike calories

 

Workout like the song
1
2+1
3+2+1
4+3+2+1

 

No scores today – Just fun, extra points for wearing a Xmas jumper or hat for the whole workout!

 

Thursday 20th December

 

A) Back squat – Build to a heavy 3 rep for the day in 16mins
Use the rep range – 9-7-7-5-5-3…..

 

B) 10 minute clock –
4 min Amrap –
3 STOH 60/40kg
6 Front squats
9 power cleans

*REST 2mins *

4 min Amrap –
9 power cleans 60/40kg
6 Front squats
3 STOH

 

Friday 21st December

 

A) EMOM 8 – Power Snatch triple, No touch and go
Build weight over EMOM if possible

 

B) 3RFT – time cap 16mins
600m Run
20 DB Hang Snatch 22.5/15kg
15 C2B pullups

 

Saturday 22nd December

 

“Panhandle Strong” – 4 Rounds for time of:
3 Squat Cleans 70/50kg
10 Toes-To-Bar
10 Burpee Over the Bar
18 Deadlift 70/50kg
81 Double-unders
(time cap 28mins)

 

CROSSFIT TEAM WOD

 

Amrap 30mins – Teams of 2 or 3 if needed, split reps 

20 calories – any machine 

12 DB deadlifts 2x 22.5/15kg

9 DB hang power cleans 

6 DB STOH 

5 pullups

10 push ups 

15 air squats 

 

Sunday 23rd December

 

“Filthy Fifty” – time cap 30mins

50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings 24/16kg
50 Walking Lunge, step forward
50 Knees to elbows
50 Push press, 20/15kg
50 Back extensions
50 Wall ball 9/6kg
50 Burpees
50 Double unders

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