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CrossFit Week of WODs 12.19.16

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Monday 12/19/16

“12 Days of Christmas”

For Time:

1 Burpee

2 Pull-Ups

3 Power Snatch S(75/55) RX(95/65) RTG(115/75) RTF(135/95)

4 Air Squats

5 Toes to Bar S(Knees to Chest)

6 Box Jump Overs S(20/16) RX(24/20)

7 Push Press S(75/55) RX(95/65) RTG(115/75) RTF(135/95)

8 Butterfly Sit Ups

9 KB Swings S(44/26) RX(53/35) RTG(70/44)                      

10 Hand Release Push Ups S(No HR)

11 Slams S(25/15) RX(30/20) RTG(40/30) RTF(50/40)

12 Thrusters S(75/55) RX(95/65) RTG(115/75) RTF(135/95)

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Tuesday 12/20/16

Strength/Skill Work:

Back Squats – 8 Reps @ 70, 75, 78%

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“Snowstorm” (16 Min Cap)
4 Rounds For Time:
21 Double Unders S(60 Singles) RTG(42 Dubs)

18 Wall Balls S(14/10) RX(20/14) RTG(30/20)

15 Calorie Row

12 Calorie Bike

*Scaled – 3 Rounds

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Wednesday 12/21/16

“Wise Men”
3 X 3 Min AMRAPs:
3 Power Cleans 
3 Front Squats 
3 Push Jerks 
*Rest 3 Minutes Between AMRAPs.  Increase weight for each AMRAP.

Scaled – (95/65) (105/75) (115/80)

RX – (115/75) (135/95) (155/105)

RTG – (135/95) (155/105) (185/135)

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Thursday 12/22/16

Strength/Skill Work

Banded Deadlifts – Work up to a set of 7 unbroken at the weight you plan to do for today’s WOD

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“Leggnog”
5 Rounds For Time:
7 Deadlifts S(185/125) RX(225/155) RTG(275/185)
250 M Run
7 Strict Handstand Push-ups S(DB Strict Press 45/30) RTG(Flat)

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Friday 12/23/16

Strength/Skill Work

Chest to Bar Pull Ups/Bar Muscle Ups

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“Avalanche”
15 Min AMRAP:
12 Box Jumps S(Step Ups) RX(24/20) RTG(30/24)
8 Power Snatch S(95/65) RX(115/80) RTG(135/95)
4 Bar Muscle-ups S(8 Chest to Bar Pull Ups) RTG(6 Bar MU)

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Saturday 12/24/16   –  

Merry Christmas Eve

Normal Saturday Schedule

“Polar Express” 
25 Min AMRAP: (In teams of 3)
100/80 Calorie Row S(80/60)
50 Thrusters S(45/35) RX(75/55) RTG(95/65)
100/80 Calorie Row
50 Thrusters S(75/55) RX(95/65) RTG(135/95)
100/80 Calorie Row
50 Thrusters S(95/65) RX(115/85) RTG(155/105)
100/80 Calorie Row
Max Thrusters S(105/70) RX(135/95) RTG(185/135)