CrossFit WOD, 2019/12/09

191209 – Monday Strength Overhead Squat (Build to a heavy single) Metcon Power Move AMRAP in 10min of: -6 power snatches, 42.5/30kg -9 overhead squats, 42.5/30kg -12 box jumps, 24/20inch

CrossFit WOD, 2019/12/10

191210 – Tuesday Skill Kipping practice (butterfly/kipping) Metcon Lead Foot AMRAP in 4min of: -27/21 cal row -27 burpees -27 c2b pull-ups Rest 4min AMRAP in 4min of: -21/15 cal row -21 burpees -21 toes to bar Rest 4min AMRAP in 4min of: -15/9 cal row -15 burpees -15 pull-ups

CrossFit WOD, 2019/12/08

191208 – Sunday Funday Strength Deadlift (3×6) Push-ups (max reps between deadlifts) Metcon Walk the Walk For time: -75/55 cal Row -50m walking lunges -75 Abmat Sit-Ups -50m walking lunges -75/55 cal Row

CrossFit WOD, 2019/12/06

191206 – Friday Gymnastic Skill/Strength Kipp practice T2B, kipping/butterfly pull-up, Bar-MU, work on technique Metcon Outside the Box In teams of 2, AMRAP 25min: -7/5 cal Assault Bike -1 Burpee Box-Jump -7/5 cal Assault Bike -2 Burpee Box-Jumps -7/5 cal Assault Bike -3… Score only Burpee Box-Jumps

CrossFit WOD, 2019/12/07

191207 – Saturday Team WOD Metcon Hot & Heavy In teams of 3, AMRAP in 30min of: -60 cal row -50 pull-ups -40 power cleans -30 thrusters Round 1: 42.5/30kg Round 2: 52.5/37.5kg Round 3: 60/42.5kg Round 4: 70/47.5kg Round 5: 80/52,5kg

CrossFit WOD, 2019/12/02

191202 – Monday Gymnastic Skill/Strength Handstand Hold (Work on technique, feet to wall or free standing) Handstand Walk (Work on technique) Metcon Flintstones AMRAP in 20min of: -50 wall balls, 9/6kg -40/30 cal row -30 toes to bar -20 alt. DB-snatches, 30/22.5kg

CrossFit WOD, 2019/12/03

191203 – Tuesday Strength Pressing Complex (5 sets) 1 Push Press + 2 Push Jerks Metcon Little Dipper 21-15-9 reps for time of: -Push Jerks, 60/42.5kg -Lateral Barbell Burpees

CrossFit WOD, 2019/12/04

191204 – Wednesday Metcon Low Tide AMRAP in 5min of: Buy-In: 700 Meter Row -7 Squat Cleans, 42.5/30kg -25 Double Unders Rest 5 Minutes AMRAP in 5min of: Buy-In: 500 Meter Row -5 Squat Cleans, 52.5/37.5kg -25 Double Unders Rest 5 Minutes AMRAP in 5min of: Buy-In: 300 Meter Row -3 Squat Cleans, 60/42.5kg -25 Double Unders Score only squat cleans and DUs

CrossFit WOD, 2019/12/05

191205 – Thursday Weightlifting Power Snatch (Build to a heavy triple) Metcon 3RFT: Cindy/PSN/Cindy 3 rounds for time of: -1 round of CINDY -10 power snatch, 35/25kg -1 round of CINDY *timecap 15min ** 1 round of CINDY is: 5 pull-ups/10 push-ups/15 air squats

CrossFit WOD, 2019/11/25

191125 – Monday Strength Back Squat (Build to a heavy set of 5) Metcon Taco Bell AMRAP in 9 min of: -35 DUs -25 air squats -15 KB-Swings, 24/16kg

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