Training December 24th- 30th

SUNDAY

2:30 PM ROM WOD

3 PM Coach’s Choice WOD

MONDAY

Closed for Christmas

TUESDAY

2-4 PM Open Gym, 4 PM Class

Timed Handstand Pushup Skill Work

-then-

EMOM 8

1 Deadlift

Start at 135/85# and add some weight every round. Work up as heavy as you can, but you are not expected to be able to reach a 1 RM or new PR in 8 minutes.

-then-

Partner WOD

AMRAP 20

3 Deadlifts @ 275/185#

4 Handstand Pushups

5 Box Jump Overs @ 24”/20”

1 Tag Your Partner

Partner 1 completes a full round then Partner 2 completes a full round until 20 minutes have expired.

*Must achieve 395/255# during EMOM to use Rx Deadlift load.

WEDNESDAY

Find a 5RM Back Squat

-then-

Partner WOD

For Time:

20 Cal Row

10 Sandbag Curtis P’s @ light

18 Cal Row

9 Sandbag Curtis P’s @ light

16 Cal Row

8 Sandbag Curtis P’s @ light

14 Cal Row

7 Sandbag Curtis P’s @ light

12 Cal Row

6 Sandbag Curtis P’s @ light

10 Cal Row

5 Sandbag Curtis P’s @ light

*Alternate partners on the Rower and Sandbag until both partners have done every round of Rowing and every round of Curtis P’s.

*Time Cap: 20 min

THURSDAY

EMOM 10

Odd: 30-sec Max Effort Strict Pullups

Even: 5-15 Double Unders

-then-

“Flight Simulator”

Double-Unders

10-20-30-40-50-40-30-20-10

*If you break your set before the specified number of reps, then you must re-start that set.

*Time cap: 15 minutes

FRIDAY

Find a Max in the Complex:

Power Snatch + 5 Snatch Grip Push Press (Behind Neck)

-then-

“Power Drill 2.0”

5 Rounds:

5 Chest to Bar Pullups

10 Power Snatch @ 95/65#

15 Front Squats @ 95/65#

20 Russian Kettlebell Swings @ 70/53#

Rest 2 minutes

*Time Cap: 30 min

*Load Guidance: Select loads that you can do fast and unbroken for the first 1 or 2 rounds.

SATURDAY

CrossFit Total 2

Find 1RM

Clean

Bench Press

Overhead Squat