CrossFit WOD, December 6, 2019

12/06/2019

Fitness
Metcon (Time)
15-12-9

Hang Power Cleans
Knee Push Ups

50 Ft. Walking Lunge Between Sets.

Level 1
Metcon (Time)
21-15-9

Hang Power Cleans(115/75)
Renegade Row(40/25)

50 Ft. Farmer Lunge Between Sets.

Level 2
Candy Cane (Time)
21-15-9

Hang Power Cleans(155/105)
Renegade Row(50/35)

50 Ft. Farmer Lunge Between Sets.

CrossFit WOD, December 5, 2019

12/05/2019

Fitness
Metcon (AMRAP – Reps)
3 Rounds for reps:

3:00 On 1:00 Off

100m Run
5 Burpees
10 Step Ups(Box or Plate)
Max Goblet Thrusters

Score is total thrusters.

Level 1
Metcon (AMRAP – Reps)
5 Rounds for reps:

3:00 On 1:00 Off

100m Run
12 Burpee Box Jump(20/20)
Max Thrusters(75/55)

Score is total thrusters.

Level 2
Sugar Cookie (AMRAP – Reps)
5 Rounds for reps:

3:00 On 1:00 Off
100m Run
12 Burpee Box Jump Over(24/20)
Max Thrusters(95/65)

Score is total thrusters.

CrossFit WOD, December 4, 2019

12/04/2019

Fitness
Metcon (Time)
Partner WOD:

30-20-10

Calorie Row
Deadlift Ladder:

R1: ?
R2: ?
R3: ?

Level 1
Metcon (Time)
Partner WOD:

50-40-30-20-10

Calorie Row
Deadlift Ladder:

R1:(95/65)
R2:(135/95)
R3:(185/125)
R4:(225/155)
R5:(275/185)

Level 2
Mistletoe (Time)
Partner WOD:

50-40-30-20-10

Calorie Row
Deadlift Ladder:

R1:(185/125)
R2:(225/155)
R3:(275/185)
R4:(315/225)
R5:(365/255)

CrossFit WOD, December 3, 2019

12/03/2019

Fitness
Metcon (Time)
400m Run
35 Air Squats
30 Sit Ups
25 Russian KBS
20 Toe-2-Rig
15 Seated DB Strict Press

Level 1
Metcon (Time)
1 Mile Run
100 Air Squats
80 Sit Ups
60 KBS(53/35)
40 Hanging Knee Raises
20 Seated DB Strict Press(40/25)

Level 2
Peppermint Bark (Time)
1 Mile Run
100 Air Squats
80 Sit Ups
60 KBS(70/44)
40 TTB
20 Handstand Push Ups

CrossFit WOD, December 2, 2019

12/02/2019

Halting Hang Power Snatch (Build to a Heavy Single)
From the floor Pause 2 Seconds below the knee before completing the lift

Fitness
Metcon (AMRAP – Rounds and Reps)
(10)AMRAP
25 Single Unders, 3 Power Snatch
25 Single Unders, 5 Rong Rows

Level 1
Metcon (AMRAP – Rounds and Reps)
(15)AMRAP

50 Single Unders, 5 Power Snatch(95/65)
50 Single Unders, 10 Pull Ups

Level 2
Double Bubble (AMRAP – Rounds and Reps)
(15)AMRAP

25 Double Under, 5 Power Snatch(135/95)
25 Double Under, 5 Bar Muscle Up