A) Isabella

5 power snatches EMOM for 4 minutes 155#/105#

Rest 5 minutes

B) Helen of Troy

200 m gasser (200 m done in increments of 50 m i.e. down and back twice)

12 Russian swings 70#/53#

Strength

Back squats 10 @60%, 10 @ 70%, 10@75%

DB RDL 12, 12, 12 build to a heavy 12 not compromising form/technique

Done as a super set, rest 2 min between supersets

Conditioning

5 box jumps 30”/24”*

A) Back Squat 3 sets of 5 @ 75% + 5# from last week.

B) CF Metcon

C) For time: 3-5-7-9-7-5-3 HSPU, C2B pull ups

Warm Up: Christmas Tabata Mash Up:
-Jumping Jacks
-Push Ups
-Squats
-Sit Ups


Skill: Set Up for WOD

WOD:

2 Rounds of
1 Tire Flip
2 Plate Push

Strength

Power Clean Spend 15 minutes to build to a heavy single

Weighted pull up 1 rm 10 minutes to find your heaviest single

AMRAP in 12 minutes

1 rope climb

5 power cleans @75% of today’s 1

5 burpees

A) 2 high hang snatches. Find heaviest for today

B) CF Metcon

C) Toes to bar wave, drop between each set; 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 for time

Strength

Press 7, 7, 7, 7 build to a heavy 7 (try to best12/8)

Conditioning

Push press – max reps unbroken*

Sprint 50 yd (outside, ALL classes unless snowing)

Strict dips– max reps unbroken (ring or bar)

A) Complex; Clean, Front Squat, Push Jerk, Split Jerk. Find heaviest for today.

B) CF Metcon

C) 5rds: 20’ HS Walk, 40 double unders

Teams of 3. . .

300 yd Dash(er) (6, 50 yd shuttles; down 25 yds + back 25 yds 6 times)

For team time (taken after last team member in)*

Rest 3 minutes

A) CF Metcon

B) 5min amrap, 1 mu, 20’ hs walk, 3 mu, 20’ hs walk, 5mu, 20’hs walk etc