WODS

FRIDAY 21/12/18

FRIDAY 21/12/18

Metcon (Weight)
CLEAN AND JERK TECHNIQUE
EVERY 90 SECS X 8
POWER CLEAN + HANG CLEAN + JERK
CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)
5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#

THURSDAY 20/12/18

THURSDAY 20/12/18

Morrison (Time)
50-40-30-20-10
Wall-Ball Shots, 20#
Box Jumps, 24″
Kettlebell Swings, 53#

In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here

WEDNESDAY 19/12/18

WEDNESDAY 19/12/18

NORT (Time)
IN PAIRS (YOU GO/I GO)
200 DOUBLE UNDERS
20 KB DEADLIFT (32/24)
100 BURPEES
20 KB DEADLIFT (32/24)
80 SITUPS
20 KB DEADLIFT (32/24)
60 BOX JUMP OVERS / SQUAT JUMPS
20 KB DEADLIFT (32/24)
40 TTB
20 KB DEADLIFT (32/24)
20 HSPU

TUESDAY 18/12/18

TUESDAY 18/12/18

Metcon (No Measure)
E2MOM X 6
GYMNASTIC COMPLEX
2 STRICT CHEST TO BAR / BAND C2B / JUMPING C2B / LOW BAR
2 STRICT PULL UPS / BAND PULL UPS / JUMPING PULL UPS/ LOW BAR
4 KIPPING PULL UPS / HALF KIPPING PULL UPS / BEAT SWINGS
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Metcon (No Measure)
CASHOUT
50 REVERSE SNOW ANGELS

MONDAY 17/12/18

MONDAY 17/12/18

Back Squat (BUILD TO 1 RM)
Metcon (AMRAP – Rounds and Reps)
8 AMRAP
16 DB PUSH PRESS (22.5/15)
16 AIR SQUATS

SATURDAY 15/12/18

SATURDAY 15/12/18

Metcon (Time)
PARTNERS (YOU GO/I GO)
FOR TIME

3 ROUNDS
600M ROW/1200M BIKE
20 DB HANG SQUAT CLEAN (22.5/15)

4 MIN REST

3 ROUNDS
100 DOUBLE UNDERS
30 RING DIPS / BOX DIPS / BENCH DIPS


FRIDAY 14/12/18

FRIDAY 14/12/18

3 Position Snatch (E2MOM X 8)
Starting from the high hang, then to the hang, then from the floor.
Metcon (Time)
3 ROUNDS
E2MOM
400M RUN
MAX CHEST TO BAR
1 MIN REST

THURSDAY 13/12/18

THURSDAY 13/12/18

Diego (AMRAP – Reps)
E4MOM WITH 1 MIN REST X 6

32 DB SNATCH (22.5/15)
16 BURPEES
AMRAP TTB

32 DEADLIFT (60/40)
16 PUSH UPS
AMRAP CLUSTERS (60/40)

32 WALL BALLS
16 RUSSIAN KB SWINGS (32/24)
AMRAP CAL BIKE


WEDNESDAY 12/12/18

WEDNESDAY 12/12/18

1-1-2 DB BENCH PRESS (5 X 5)
L ARM, R ARM, THEN TOGETHER
Metcon (Time)
18-15-12-9-6-3
KB snatch (24/16)
HSPU
Metcon (No Measure)
Cash out
50 arch rocks

TUESDAY 11/12/18

TUESDAY 11/12/18

Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

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