CROSSFIT

Monday

WOD
«Jackie»
For Time
Row 1000m
50 Thrusters (20/15)
30 Pull-ups
*10 minute cap

Tuesday

STRENGTH
Dumbbell Bent Over Rows – 3×10-15
(Every 2′)

WOD
For Time
21-15-9
Hang Power Snatch (35/25)
Burpees
-into-
9-15-21
Overhead Squat (35/25)
Box Jump-step down (24/20)
*12 minute cap

Wednesday

CLOSED – CHRISTMAS

Thursday

WOD
Every 10 minutes for 30 minutes (3 sets)
500m Row
40 Air Squats
30 Russian KBS (24/16)
20 Abmat Sit-ups
10 Burpee Pull-ups
*8 minute cap on each set except the last one

Friday

STRENGTH
Defict Double Overhead Deadlift – 10 minute EMOM: 3 reps
*reset each rep

WOD
21 minute EMOM
1- 12/10 Calories Bike/Row
2- 25′ Dumbbell Walking Lunges (moderate weight)
3- 30-45-sec Russian Twists

Saturday

WOD
35 minute AMRAP (Teams of 3)
9 Synchro Burpees
6 Synchro Dumbbell Hang Squat Cleans (22/15/hand)
3 Synchro Devils Press (22/15/hand)
*Partner relay, round one P1 and P2, round two P2 and P3, round three P3 ad P1…etc
*Synchro is at the top of the movement

STRENGTH AND CONDITIONING

Monday

STRENGTH
Back or Goblet Squat – 5×5 «5-sec eccentric»
(Every 3′ for 15′)

METCON
«METABOLIC»
15′ Partner AMRAP
10 Calorie Row
8 Ring Row/Inverted Bar Row
10 Calorie Row
8 Goblet Reverse Lunge
*partner one starts on the Row and partner two starts on the Ring Row

Tuesday

STRENGTH
Tall Kneeling Landmine Press Instruction
10 minutes for quality
5 Tall Kneeling Landmine Press/side
10 Russian KBS

METCON
«TRICEPRATOPS»
18′ (30″/15″ x 6)
1- Dumbbell Push Press
2- Plank Knee to Elbow
3- Dumbbell Muscle Cleans
4- Mountain Climbers

Wednesday

OFF – CHRISTMAS

Thursday

STRENGTH
Single Arm Rows – 4×10/side
Band Pull Aparts – 4×10-15
Banded Hammer Curls – 4×10-15
(Every 4′ for 16′)

METCON
«OUTLAW»
10′ AMRAP
5 Down Ups
10 Box Step-ups
Max Hold Arrested Superman

Friday

STRENGTH
9′ EMOM
1- 30-45-sec Plate alt Push-up
2- 30-45-sec Russian Twists
3- 30-45-sec Calf Raises

METCON
«FULL PLATE»
Every 3′ for 24′
20-30 Lateral Plate Jumps
10-15 Plate GTOH
5-10 Overhead Sit Ups
*2 minute cap per round

Saturday

WOD
FINISHER OF THE WEEK
30′ AMRAP
10 Scotty Bobs
10 Dumbbell Front Squats
10 Burpees
Run 200m or 20 Cal Bike/Row*
*partition as needed