WOD

A) E2MOM x 16 min (8 sets):

– 3 push press + 2 push jerk + 1 split jerk

(pause for 2-3 seconds in the split jerk receiving position before recovering)

*Build over the course of the 8 sets off the rack.

 

B) For time:

– 10 power cleans (155/105, 135/95, 115/75, 95/55)

– 100 double-unders

– 8 power cleans

– 80 double-unders

– 6 power cleans

– 60 double-unders

– 4 power cleans

– 40 double-unders

– 2 power cleans

– 20 double-unders

 

C) Four sets for efficiency:

– Single-Arm DB Bench Press x 8-10 reps @ 2011

– R30S

– ring rows x 10-15 reps @ 2111

– R30S

A) E2MOM x 10 min (5 sets) – back squat

– set 1: 5 @ 60%

– set 2: 5 @ 70%

– sets 3-5: 3-5 @ 80%

 

B) Every 5 minutes x 4 sets @ 90+%:

– 400m run

– 10 UB thrusters

– 10-15 pull-ups

 

*Pick a weight on thrusters so that they are challenging but unbroken.

A) Five sets of:

– strict overhead press x 2.2.2.2.2

(rest 10 seconds between doubles)

– R30S

– 10-15 hollow rocks

– R90S

 

B) 3 rounds for efficiency:

– sled pull x 1 lap (AFAP)

– 8 TGUP sit-up per side (heavy but steady)

– 10 KB overhead walking lunges (AHAP)

– 10-15 seated banded hamstring curls w/ pause (green band)

A) E3MOM x 15 min (5 sets):

– 5 speed deadlifts @ 30X1 (halting 2 inches above ground)

– 3 seated box jumps (tall)

*Both movements should be as explosive as possible

 

B) E4MOM x 12-16 min (4-5 sets):

– 200m run

– 30 double unders

– 15 RKB swings (heavy)

– 10 burpees

A) E3MOM x 12 min (4 sets):
– 6 goblet hold Bulgarian split squats per side @ 20X1
– 8-10 supinated bent over BB row @ 20X1

B) Every 6 min x 3-4 sets all out:
– 250m row sprint
– max effort set of unbroken wallballs
*Try and output same intensity for each round.

Gym Closed – Merry Christmas!

8am Masters

12 rounds for time with a partner:

– 12 RKB swings

– 10 DB thrusters

– 200m run

 

*Partners will alternate after each movement.

 

9am CrossFit

For time with a partner:

– 2000/1600m row

– 150 wallballs (20/14)

– 1500/1200m row

– 100 pull-ups

– 1000/800m row

– 50 burpees over rower

 

10am Barbell – Clean & Jerk

A) 4 sets:

– 1 x 3-position clean + 1 x push jerk + 1 x split jerk

*Build from 55-65%.

 

B) 6 sets:

– 1 clean + 1 jerk

*Build 65-95%.

 

C) 3 sets:

– 3 x clean pulls at 100-105%

– 8-10 single arm DB strict press @ 20X1

A) Take 15 minutes to build to a new 10 rep max on back squat.

*Only do 1-5 reps on your build up sets then 10 on the weight you’re testing.

*If you completed all 10 last week then add 5-10+lbs.

*Last time for this.

 

B) 3 sets for efficiency:

– box push x 1 length (AFAP)

– 20 single leg cross-over toes to bar (10/side)

– 10 KB overhead walking lunges (AHAP)

– 10-15 supine medball hamstring curls w/ pause

 

*Sub KB OH carry with KB front rack walking lunges x 12 reps if the OH position isn’t there.