5x8 Tng Power Cleans
5x8 Front Squat

WOD:
5 min AMRAP:
5 Power Cleans (75/115)
5 Front Squat (75/115)

5-4-3-2-2-2 Hang Squat Clean "Tng"

WOD:
3 RFT:
7 Hang Power Cleans (105/155)
7 Hang Squat Cleans (105/155)
7 RMU

DL 8-6-4-4-2-2 - all regrip

WOD:
7 min AMRAP:
3 HSPU (Comp: Strict HSPU)
5 C2B
7 DL (155/225)

Kelly
5 RFT:
400m Run
30 Box Jumps (20/24)
30 WB (14/20, 9/10’)

WOD:
12 min AMRAP:
1 Squat Snatch (105/155)
3 Clean & Jerk (105/155)
30 DU

Post WOD:
Work on Squat Snatch or Clean & Jerk

8 min EMOM: 3 Thrusters

WOD:
10 RFT:
8 Thrusters (65/95)
10 Bar Facing Over Burpees

Live by Burpee

-5 min Rest-

3x:

Burpee AFAP last successful Live by Burpee minute.

1:00 Rest between sets.

WOD:
For Time:
5 Rounds:
10 Strict Press (65/95)
6 Strict Pull Ups

-1 min Rest-

4 Rounds:
20 Push Press (65/95)
10 T2B

WOD:
Part A: 0-10 min
For Time:
9-7-5-3
BMU
Thrusters (95/135)

-Rest 10:00-12:00 mark on Clock-

Part B: 12-22 min
10 min AMRAP:
15 Cal Row
10 Burpee BJO (20/24)

WOD:
14 min AMRAP:
60 Single DB Snatch (35/50)
50 Double DB Box Step Over (35/50, 20/24)
40 HSPU
30 Double DB Squat Cleans (35/50)
200 DU
10 Devils Press (35/50)

Snatch:
12 min EMOM:
1x Complex: 1 Squat Snatch - 1 Hang Squat Snatch - 1 OHS

WOD:
3 RFT:
10 Power Snatch (Rx: 65/95, Comp: 95/135)
10 OHS (Rx: 65/95, Comp: 95/135)
300m Run

Enjoy your extra Rest Day.

🎄The 12 Day of CrossFit Christmas🎄
1 Run
2 Strict HSPU
3 Hollow Rocks
4 Mt. Climbers
5 Walking Lunge Steps
6 Burpees
7 Air Squats
8 Push Ups
9 Sit Ups
10 Sumo Jacks
11 Hip Bridge
12 Steamers

DL Work

WOD:
Version - Rx: On the Rig
21 min AMRAP:
3 C2B
9 DL (155/225)
15 T2B
21 WB (14/20, 9/10’)
200m Run

Version - Comp: On the Rings
21 min AMRAP:
3 RMU
9 DL (205/315)
15 T2Rings
21 WB (20/30, 9/10’)
200m Run

WOD:
7 RFT:
25 KBS (35/53)
20 KB Goblet Step Back Lunges (35/53)
15 Pull Ups

Post WOD: 100 Ab Mat Sit Ups