Happy Holidays from Capital City CrossFit! Conditioning “12 Days of CrossFit 2017” 1 Clean and Jerk (135#/93#) 2 Lateral Bar Hopping Burpees 3 Push Press (135#/93#) 4 Pistols (sub 2 count lunges) 5 Waaaaallllll Baaaalllllls! (20#/14#) 6 Pull-ups 7 Deadlifts (135#/93#) 8 DB Snatches (50#/35#) 9 Toes-2-Bar 10 Front Squats (135#/93#) 11 Clapping Push-ups 12 …
Strength 1 Clean Pull + 2 Hang Power Cleans + 1 Jerk Take 12 minutes to build to the heaviest complex possible Conditioning 3 rounds for max reps: 3:00 Row for Max Calories 2:00 Max Weighted Walking Lunge Steps (45#/35# Plate) 1:00 Ground to Overhead (45#/35# Plate) Rest 2:00 between rounds
Partner WOD 20 minute AMRAP – Alternating complete rounds with your partner: 25 Double Unders/50 Singles 10 Double Kb Front Squats (53#/35#) 10 Target Burpees Core Stability Accumulate 5:00 of Side Planking – switching sides every :30 (as little rest as possible)
Strength A1. Bench Press 5-5-5-3-3-3 Build to heavy set of three A2. 6 x 5 Strict Chin-ups Conditioning 3 rounds for time: 18 DB Push Press (2 x 50#/35#) 15 Deadlifts (225#/153#) 12 C2B Pull-ups
Strength A1. 4 x 5 Speed Squats* @ 40% 1RM Rest :30 A2. 4 x 10 Lateral Hurdle Jumps Rest :90 *Speed Squats should be performed at a 21×1 Tempo, with the focus of driving up as fast as possible. Conditioning For time: 45 Wall Balls (30#/20#) 30 Hang Power Cleans (135#/93#) 800m Run 30 …
Team WOD Teams of three – 20 minute AMRAP – Continue up the ladder, going as far as possible: Reps of 5-10-15-20-25 etc.. Calorie Row Kettlebell Swings (60#/44#) 2-count Split Lunges This will be follow the leader style. Once partner A completes the 5 calorie row, Partner B will hop on the rower to complete …
Strength 16 minute EMOM: Even: 5 Deadlifts @ 65% 1RM Odd: 5 Strict Handstand Push-ups *Scaling: 5 Strict HSPUs → 5 Kipping HSPUs → 5 Pike Push-ups → 8-10 Seated KB Presses Conditioning For time: 15 Toes-2-Bar 9 Squat Snatches (135#/93#) 15 Toes-2-Bar 7 Squat Snatches 15 Toes-2-Bar 5 Squats Snatches
Partner WOD With a partner, complete the following for time: 100 Calorie Row 150 Double Unders 200 Wall Balls (20#/14#) 150 Double Unders 100 Calorie Row *Only one athlete is working at a time. *Athletes must switch from working to resting and vice versa EVERY MINUTE.
Strength/Oly Use 6 sets to build to the heaviest possible complex of: 1 Muscle Clean + 1 Power Clean + 1 Squat Clean Conditioning 12 minute AMRAP 9 Box Jumps (30″/24″) 7 C2B Pull-ups 5 Power Cleans (185#/123#)
Strength Back Squat Set 1: 5 reps @ 60% 1RM Set 2: 3 reps @ 75% Set 3: 1 rep @ 85% Set 4: 1 rep @ 90-95% Set 5: 1 rep @ 100% Set 6: Establish new 1RM Conditioning 5 x 1:00 – for max reps: 12 Thrusters (95#/63#) Max Lateral Bar Hopping Burpees …
