Back Squat: 15-15-15 @ 2 = Light Moderate 51-65%

WOD:
2 RFT:
50 Med Ball Squat Clean (14/20)
50 KBS (35/53)
50 Ab Mat Sit Ups
400m Med Ball Run (14/20)

Push Press: 15-15-15 @ 2 = Light Moderate 51-65%

WOD:
12 min AMRAP:
10 Strict Press (65/95)
5 BMU
10 Bar Facing Over Burpee

Test Your Engine Tuesday

Pick Your Machine: Row, Bike, Ski

2 Rounds:
5x Through:
90 sec Easy Pace
30 sec Fast Pace
60 sec Moderate Pace

-3 min Rest Between Rounds-

DL: 15-15-15 @ 2 = Light Moderate 51-65%

WOD:
9 min AMRAP:
7 Double DB Snatch (35/50)
5 C2B
3 Wall Walks

Happy Christmas Day
Gym is Closed

Check your email for this board video, we have an at home WOD with no equipment needed:

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

Back Squat: 3-3-3-3+ @ 5 = Heavy 86-97%

5x Through the Complex:
30' Single DB OH Walking Lunge Step Right (35/50)
30' Single DB OH Walking Lunge Step Left (35/50)
12 Alternating Single DB Snatch (35/50)
1 min Rest

WOD:
5 min AMRAP:
5 Strict Pull Ups
15 Squat Jumps

Push Press:
3-3-3-3+ Heavy
Week 4: 5 = Heavy 86-97% - Leave 20 min.

WOD:
9 min AMRAP:
10 Power Clean & Jerk (65/95)
60’ HSW (30’ down and back, 10’ sections) (Scale: 5 WW - Rx or scaled, 60’ Bear Crawl)

Test Your Engine Tuesday:

Test:
1 min Max Rep Burpee Box Jump Overs 20/24

21 min E3MOM:
Complete your # of BBJO you completed during your Test (20/24)

Active Recovery BW Box Step Overs the remainder of the time 20/24Wed. 12/22:

Push Press:
3-3-3-3+ Heavy

DL: 3-3-3-3+ @ 5 = Heavy 86-97%

WOD:
12 min AMRAP:
15 DL (155/225)
12 T2B
9 Pull Ups

10 min EMOM 1x Through Snatch Complex:

1 Snatch Grip DL
3 Second Power Position Dip Hold
1 Power Snatch from the Power Position Hold
1 Hang Power Snatch

WOD:
12 min AMRAP:
6 RMU
9 Hang Power Snatch (75/115)
12 BFOB

Post WOD: Strict Pulling

Back Squat: 7-7-7-7+ @ 3 = Moderate 66-75%

WOD:
6 min Max Rep of the following Complex:
1 Double DB Step Back Lunge R (35/50)
1 Double DB Step Back Lunge L (35/50)
1 Double SB Squat (35/50)
1 Double DB Box Step Over (35/50, 20/24)

Push Press: 7-7-7-7+ @ 3 = Moderate 66-75%

WOD:
10 min AMRAP:
18 Thrusters (65/95)
2 Rope Climbs

Test Your Engine Tuesday:

On a Running Clock:
0-3 Max Rep DU
3-6 Max Cals on Bike
6-8 Rest
8-10 Max Rep DU
10-11 Max Cals on Bike
11-12 Rest
12-13 Max Rep DU
13-14 Max Cals on Bike

DL: 7-7-7-7+ @ 3 = Moderate 66-75%

WOD:
11 min AMRAP Ascending Ladder:
3/3, 6/6, 9/9…
Squat Clean (95/135)
HSPU (Comp: Strict)