131215 Rest Day
RedShed Rest Day Happy Birthday Robin!!!
December 2013
131214 Saturday
Day 6WOD 131214 "The 12 Rounds of CrossFitmas" 12 rounds of CrossFitmas for time of:(barbells-95/65, kettlebells-24kg/16kg, box jumps-24"/20") 35:00 CAP! In the 1st round of CrossFitmas, my coaches gave to me…1 overhead squat (ohs) In the 2nd round of CrossFitmas, my coaches gave to me…2 power snatch, 1 ohs In the 3rd round of CrossFitmas,
131213 Friday
Day 5WOD 131213 warm-up – Coach’s Choice 12:00 – build a heavy power clean (1RM)3:00 – rest & set barbell up at 60% of heaviest successful lift “Belching Elizabeth”For time:21-15-9squat cleans – 60% of 1RM power cleanring dips**perform 10 burpees (no hand release) after each couplet**
131212 Thursday
Day 4WOD 131212 warm-up – Coach’s Choice For time:30-25-20-15-10calories – rower10-15-20-25-30box jump up & over – 24”/20”
131211 Wednesday
Day 3WOD 131211 warm-up – Coach’s Choice For these series of AMRAPs:-sub rope ascents with pull-ups, 3:1 ratio (3 pull-ups for every 1 rope ascent)-sub t2b with abmat sit-ups, 2:1 ratio ( 2 abmat sit-ups for every 1 t2b) AMRAP 1 – 7:00 of:2 rope ascents10 t2b15 wall ball20 hrpu -rest 3:00- AMRAP 2 –
131210 Tuesday
Day 2WOD 131210 warm-up – Coach’s Choice 12:00 – build a heavy squat clean thruster (1RM) 3:00 – rest & set up barbell at 70% of heaviest successful lift EMOM for 20:00 of:1 squat clean thruster + 2 thrusters – on the evensjump rope – on the odds… 30 double unders or 45 seconds of
