CrossFit WOD, December 24, 2022

CrossFit – Sat, Dec 24

12 Days of Christmas (Time)
1 100 m run
2 thrusters 135/95
3 back squats
4 shoulder to overhead
5 bar over burpees
6 pull-ups
7 v-ups
8 dumbbell lunges (55/35)
9 goblet squats
10 swings
11 box jumps
12 power cleans

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CrossFit WOD, December 23, 2022

CrossFit – Fri, Dec 23

Metcon (Time)
<p>8 rounds</p><p>400m Run</p><p>20 Sit Ups</p><p>20 hollow rocks</p><p>1 minute rest</p>

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CrossFit WOD, December 22, 2022

CrossFit – Thu, Dec 22

Overhead Squat (5 set x 5 reps increasing weight each set)
<p>Alternate between the two lifts. OHS will stay at 5 reps. The Snatch will decrease by one rep each set. Add weight to both as you progress. OHS should be heavier than snatch but close at the end.</p>
Snatch (5 x 5, 4, 3, 2, 1. Increase weight but decease reps each set)
Metcon (AMRAP – Rounds and Reps)
<p>5 min AMRAP</p><p>10 Medball Push Ups</p><p>10 Ball Slams</p><p>10 Wallballs</p>

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