211224 Friday
Day 5WOD 211224Repeat WOD 201224 AM Heats Only!!!Merry Christmas Eve!!!
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211224 Friday
Day 5WOD 211224Repeat WOD 201224AM Heats Only!Merry Christmas Eve! Warm-up – Coach’s Choice A. "The 12 Rounds of RedShed CrossFitmas"12 rounds of RedShed CrossFitmas for time of:(barbells-95/65, kettlebells-24kg/16kg, box jumps-24"/20") 35:00 CAP!1 overhead squat (ohs)2 power snatch (ps) + 1 ohs3 sumo deadlift high pulls (sdhp) + 2 ps + 1 ohs4 push press (pp)
211223 Thursday
Day 4WOD 211223Aerobic Intervals + ROMWOD A. Complete each interval @ 90% aerobic effort5:00 work – 2:00 rest4:00 work – 1:30 rest3:00 work – 1:00 rest2:00 work – 30sec rest1:00 work – no more intervalsB. ROMWOD
211222 Wednesday
Day 3WOD 211222Repeat WOD 201222 Warm-up – Coach’s Choice A. 4 x 250m row every 2minRest to 10:00, then BB. 3. 3. 3. 3. – touch-n-go power cleans… build bar if appropriate… clean every 3min15 wall balls @ dotsRest to 22:00, then CC. 4 x 250m row every 2minD. Post WOD recovery
211221 Tuesday
Day 2WOD 211221Repeat WOD 201221, 181221, WOD 131221 Warm-up – Coach’s Choice A. “Happy Birthday Coach J9”3 rounds for time of:12 thrusters21 pull-ups75 double unders L1 – anything under 135/95 for thrusters and if you cannot do double unders, sub it with 45 burpeesRx’d – 135/95SK – 135/95 + perform 46 burpees at the end
211220 Monday
Day 1WOD 211220Repeat WOD 201218 Warm-up – Coach’s Choice Chipper Monday!Goal of today’s training is to choose the movements that you love… don’t get stuck!A. Complete workload @ 90% effort200 double unders – OR – 50 bjsd30 hang squat snatch – OR – 30 hang squat clean… nte 75/5550 wall balls50cal row/ski50 t2b30 ohs –
