Strength Push Press x 3-3-3-3-3 Build to heaviest set of three for the day Conditioning 4 x 4:00 AMRAP: 30/25 Calorie Row 15 Deadlifts (245#/163#) Max Rep Wall Balls w/ remaining time (30#/20#) Rest 2 minutes between each round. Score = total Wall Balls completed.
Strength Back Squat 5-5-5-5-5 Build to heavy set of five Conditioning Complete for time: 21 Front Squats (135#/93#) 9 C2B Pull-ups 15 Front Squats 15 C2B Pull-ups 9 Front Squats 21 C2B Pull-ups
Partner WOD 25 minute AMRAP: 40 Handstand Push-ups 60 Toes-2-Bar 80yd Weighted Walking Lunge (2 x 50#/35# DBs – suitcase carry) One athlete works while the other rests. Split up the repetitions however you see fit. Scaling: Handstand Push-ups → Dumbbell Strict Press Toes-2-Bar → Toes-2-Rings → Straight Leg Sit-ups
Strength/Oly 8 x 2 Power Snatch Build to heavy double, or stay at same weight across all sets. Conditioning Complete for time: 30 Power Snatches (95#/63#) 30 Box Jumps (24”/20”) 30 Overhead Squats (95#/63#) 30 Box Jumps 30 Squat Snatches (95#/63#)
Strength 3 sets: 8-10 Back Squats @ 21X1 Tempo (Stay between 40-50% of 1RM) Rest :60 20 Russian Kb Swings Rest:60 :45 Side Plank each side Rest :60 Conditioning 3 rounds – each for time: 500m Row 50 Double Unders 20 Lateral Bar Hopping Burpees *Rest 2:00 between each round
Strength Push Press x 5-5-5-5-5 Conditoning “Grindy” Complete for time: 10 Clean & Jerks (135#/93#) 5 rounds of “Cindy” 10 Clean & Jerks 5 rounds of “Cindy” 10 Clean & Jerks *1 round of Cindy= 5 Pull-ups 10 Push-ups 15 Air Squats
Here’s to the final WOD in 2017, and to the New Year filled with fitness and fun! Partner/Team WOD In teams of two or three, complete the following for time: Start with.. 2017m Row* Then 18 rounds** of.. 12 Wall Balls (30#/20#) 30 Double Unders (scale to 60 singles) Finish with.. 2018m Row* Notes: *Meters …
Strength 15 minutes to build to a 2RM Overhead Squat *If you cannot perform an overhead squat with proper mechanics – substitute the following: 5 x 3 Seated Behind the Neck Press + Squat from box Conditioning “17.1 V2.0” 12 minute AMRAP: 20 Alternating DB Snatches (50#/35#) 10 Burpee Box Jump Overs (24″/20″)
Strength Every 2:30 minutes for 15 minutes (six sets): 3 Deadlifts @ 70% 1RM Max Strict Handstand Push-ups (15 rep cap)* *Scaling = Strict HSPUs → Kipping HSPUs → DB Z Presses Conditioning “CrossFit Disco” Reps of 10-9-8-7-6-5-4-3-2-1: Power Clean @ 75% Bodyweight** Pull-ups **Scale to 65% power clean max
Strength 6 x 3 Front Squat Build through the course of six sets to today’s heaviest set of three Conditioning Reps of 27-21-15-9: Wall Balls (20#/14#) Bar Facing Burpees
