Day 1
WOD 191223
warm-up – Coach’s Choice
A1. 2 x 1 set every 2:30 of:
3 unbroken power cleans @ 60% of 4RM (from 191218) + 9 wall balls
(work @ 0:00, 2:30)
A2. 2 x 1 set every 2:30 of:
3 unbroken power cleans @ 70% of 4RM + 12 wall balls
(work @ 5:00, 7:30)
A3. 2 x 1 set every 2:30 of:
3 unbroken power cleans @ 80% of 4RM + 15 wall balls
(work @ 10:00, 12:30)
A4. 4 x 1 set every 3:00 of:
3 unbroken power cleans + 15 wall balls… build to 3RM
(work @ 15:00, 18:00, 21:00)
rest to 25:00 on timer, then B
B. AMRAP 5:00 @ high intensity
buy-in – 18 unbroken wall balls… then,
(AMRAP of):
15cal row/bike/ski
15 double unders/singles
C. post WOD recovery
Day 2
WOD 191224
Morning Hours Only!
Merry Christmas Eve!
warm-up – Coach’s Choice
A. "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, my coaches gave to me…3 sumo deadlift high pulls (sdhp), 2 power snatch, 1 ohs
In the 4th round of CrossFitmas, my coaches gave to me…4 push press (pp), 3 sdhp, 2 power snatch, 1 ohs
In the 5th round of CrossFitmas, my coaches gave to me…5 squat cleans, 4 pp, 3 sdhp, 2 power snatch, 1 ohs
In the 6th round of CrossFitmas, my coaches gave to me…6 kettlebell swings (kbs), 5 squat cleans, 4 pp, 3 sdhp, 2 power snatch, 1 ohs
In the 7th round of CrossFitmas, my coaches gave to me…7 burpees, 6 kbs, 5 squat cleans, 4 pp, 3 sdhp, 2 power snatch, 1 ohs
In the 8th round of CrossFitmas, my coaches gave to me…8 box jumps (bj), 7 burpees, 6 kbs, 5 squat cleans, 4 pp, 3 sdhp, 2 power snatch, 1 ohs
In the 9th round of CrossFitmas, my coaches gave to me…9 pull-ups, 8 bj, 7 burpees, 6 kbs, 5 squat cleans, 4 pp, 3 sdhp, 2 power snatch 1 ohs
In the 10th round of CrossFitmas, my coaches gave to me…10 toes to bar (t2b), 9 pull-ups, 8 bj, 7 burpees, 6 kbs, 5 squat cleans, 4 pp, 3 sdhp, 2 power snatch, 1 ohs
In the 11th round of CrossFitmas, my coaches gave to me…11 hand release push-ups (hrpu), 10 t2b, 9 pull-ups, 8 bj, 7 burpees, 6 kbs, 5 squat cleans, 4 pp, 3 sdhp, 2 power cleans, 1 ohs
In the last round of CrossFitmas, my coaches gave to me…12 goblet walking lunges, 11 hrpu, 10 t2b, 9 pull-ups, 8 bj, 7 burpees, 6 kbs, 5 squat cleans, 4 pp, 3 sdhp, 2 power snatch, 1 ohs
B. post WOD recovery
Day 3
191225
Merry Christmas!
Day 4
WOD 191226
Morning Hours Only!
warm-up – Coach’s Choice
A1. 5 RFESS each leg @ 30X1 tempo… rest 30sec, then A2
A2. 5 unbroken, strict db curl & press, both arms same time… rest to 3:30, then back to A1, x 3
(A1 @ 0:00, 3:30, 7:00)
rest to 13:00 on timer, then B
B. AMRAP 5:00 @ 90% effort
20 dumbbell step-ups… 24”/20”… nte single db – 50/35
10 db power snatches… nte 50/35
rest to 20:00 on timer, then C
C. AMRAP 5:00 @ 90% effort
row/bike/ski for max calories
rest to 27:00 on timer, then D
D. AMRAP 5:00 @ 90% effort
3 ring rows
6 push-ups
12 abmat sit-ups
E. post WOD recovery
Day 5
WOD 191227
warm-up – Coach’s Choice
A1. 5/5 single arm dumbbell press… go strict for as long as you can… build as you go… rest 30sec, then A2
A2. 6 front rack lunges… total reps, alternate legs… rest to 3:30, then back to A1, x 3
(A1 @ 0:00, 3:30, 7:00)
rest to 13:00 on timer, then B
B. For time @ testing pace… capped @ 17:00… barbell nte 95/65
15cal row
21 g2oh + 21 burpees over bar
30cal row
15 g2oh + 15 burpees over bar
60cal row
9 g2oh + 9 burpees over bar
C. post WOD recovery
Day 6
WOD 191228
WOD – Coach’s Choice
