Saturday

 Conditioning for time:

Row 400 

   Then 5 rounds

5 front squats

15 dubs/45 singles

Row 400

   Then 5 rounds

5 back squats

15 Dubs/45 singles

Row 400

     Then 5 rounds

5 thrusters 

15 Dubs/45 singles

Friday - CARDIO!

 

Thursday

 

Wednesday-Emily

 

Thursday

 AMRAPS x3

     #1. AMRAP-7

20 DB snatches

20 Abmat sit ups

-rest 1 minute

     #2. AMRAP-6

10 snatches 

10 squats

- rest 1 minute

     #3. AMRAP-5

5 deadlifts

5 KB swings

Monday 100 STOH

        Keep it at 100

100 Shoulder to overhead (95/65)

Every break:

100 meter Farmer Carry (35/20)

Sunday-

 Pick one

Saturday 12 DAYS OF CHRISTMAS

        12 DAYS OF CROSSFIT

1 Farmer carry

2 SDLHP

3 Thrusters

4 push press 

5 power cleans

6 DB snatches

7 KB swing

8 pulls on the rower

9 DUBS

10 KTE/ Abs

11 goblet squats

12 wall balls

Thursday

 From HQ

Wednesday

 

Monday

 

Sunday

        DEADLIFT LADDER

1-2-3-4-5-6-7-8-9-10  

Deadlifts

10 KB swings + 10 sit-ups btw rounds

Saturday

        Every 2 minutes until failure

50 DUBS/SINGLES

6 TTB

3 POWER CLEANS 

Friday

 AMRAP-20

4 thrusters (95/65)

6 TTB

24 DUBS

Every 4 minutes rest 1 minute

Thursday

 

Wednesday- Barbara Ann

 BARBARA ANN 

       5 rounds for time

20 Handstand push ups

30 Deadlifts (135/95)

40 sit ups

50 double unders

REST EXACTLY 3 MINUTES btw rounds 

Monday

 

Sunday- hero wod

      Whitman

7 rounds for time

15 KB swings (53/35)

15 Power cleans (95/65)

15 box jumps ( 24/20)

Saturday

      10 rounds for time

20 DUBS

15 air squats

5 Handstand push ups

1 rope climb 

Another option: