Thursday 27th December – Monday 31st December

 

Thursday 27th December – Monday 31st December

  December 26, 2018

Thursday 27th December 

 

6 RFT – “HotShots 19”

30 Air squats 

19 power cleans 60/40kg

7 Strict Pullups

400m Run 

 

Friday 28th December 

 

A) Push Press 4×3 reps AHAFA – Lift every 2nd minute 

B) Emom 8 mins 

odd – 45sec Calories

even – 45sec max DB Devil press 2×22.5/15kg

REST 4 mins 

Emom 8 mins 

odd – max DU

even – 45 sec max push press 50/35kg 

 

Saturday 29th December 

 

A) Box Front Squats 5×2 reps – lift every 90 secs – use box or bench 

B) 2 mins on 2mins OFF – carry on where you left off x 6 rounds 

15 ab mat sit ups

12 kb snatches 24/16kg 6per arm 

9 burpee box jump overs 24/20″

 

CROSSFIT TEAM WOD 

 

In teams of 2

On a running clock complete the following:

00:00-5:00 – Run 800m together
In the remaining time complete AMRAP of:
Deadlifts 110/80kg – 1 bar moving 

8:00-13:00 – Row 1000m
In the remaining time complete AMRAP of:
Bar muscle ups/ pull-ups – 1 person working 

16:00-21:00 – Ski 1000m
In the remaining time AMRAP of:
Box jump overs 24/20” – use 1 box

24:00-29:00 – Bike 60 calories
In the remaining time AMRAP of :
Hand release Push ups – 1 person working 

 

Sunday 30th December 

 

“KARABEL”

10 rounds for time – 30min time cap

3 Snatch 60/40kg

15 wallballs 9/6kg

 

Monday 31st December 

 

On a 25 minute clock complete:

800m Run – Then as many rounds as possible of:

11 Chest to bar pull ups
7 Hang squat cleans 70/47.5kg
7 Push press 70/47.5kg

 

CROSSFIT TEAM WOD 

 

In teams of 3 – split reps – 1 working 2 resting

A) 8min amrap
75 burpee box jump overs
In remaining time = max calories BIKE
REST 4mins

B) 8min amrap
100 DB step overs 22.5/15kg
In remaining time = max Wallballs
REST 4mins

C) 8min amrap
125 Db Thrusters 22.5/15kg
In remaining time = max calories SKI

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