Wednesday 12-30-2020
Strength
Core Circuit
Metcon
10 Rounds
100m Sprint
5 Pull-ups
4 T2B
Strength
Core Circuit
Metcon
10 Rounds
100m Sprint
5 Pull-ups
4 T2B
Strength
15 Minutes to PR
1RM Power Snatch
Metcon
30-20-10
Pistols
T2B
Wallballs
Weighted Sit-ups (20#/14#)
Strength
15 Minutes to PR
1RM Bench Press
Metcon
AMRAP 15
5 HSPU
10 Box Jumps
5 Ring Dips
10 KBS
Merry Christmas!
*9 am Only*
Metcon
“12 Days Of Christmas”
1 Sumo Deadlift High-Pull (75/55 lb)
2 Thrusters (75/55 lb)
3 Push Presses (75/55 lb)
4 Power Cleans (75/55 lb)
5 Power Snatches (75/55 lb)
6 Kettlebell Swings (53/35 lb)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double-Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lb Plate)
Metcon
With a Partner
AMRAP 20
400m Run (Together)
30 Box Jumps
30 Pull-ups
*Share Workload as Desired*
Metcon
“Double Krannie”
With a Partner
100-80-60-40-20
Wallballs
Doubles
Sit-ups
*Share Workload as Desired*
Metcon
“CrossFit Total”
1RM Back Squat
1RM Strict Press
1RM Deadlift
*9 am and 5:30 pm only*
Strength
EMOM 5
3 Back Squat @80%
EMOM 5
10 Standing Calf Raise
Metcon
AMRAP 15
5 Clusters (95#/65#)
10 Burpees
15 Sit-ups
Strength
EMOM 5
3 Strict Press @80%
EMOM 5
10 DB Front Raises
Metcon
3 Rounds
400m Run
12 Box Jumps
12 DB Push Press (35#/20#)