The 12 WODs of Christmas” Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round. Ex. On the 1st day of Xmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Xmas my coaches gave to…
DetailsStrength 5 x 5 Double Kettlebell press. (use as big of bells as possible. If you can do 5 with 32’s make it amrap) Then 15-12-9 Thrusters 95/65 Pullups Rest 5 Minutes 12-9-6 Thrusters 135/95 Chest to Bar Pullups Rest 5 Minute 9-6-3 Thrusters 165/115 Bar Muscle Ups Absolute 25 Minute time cap for all…
DetailsStrength/Skill EMOM 12 Minutes alternating between 1 Cluster. Work to heaviest possible 8 bar facing burpees Then Power Elizabeth 21 15 9 Power Cleans 135/95 Ring Dips Power Elizabeth is a version of the classic benchmark Elizabeth. Not squatting under every clean will reduce the time by as much as half for many athletes.…
DetailsStrength/Skill EMOM 10 Minutes alternating between 3 hang squat snatch (start from ground and pause 3 seconds at knee) work as heavy as possible without missing, power snatching or pressing out. 8 bar facing burpees Watch this video as Mr. Klokov is doing everything that we are cuing. Yes 200kg is a massive weight BUT…
DetailsStrength/Skill 4X5 Strict Muscle-Ups if you don’t have muscle ups do muscle up progressions. Squat: 4X5 @75% Then 8 Rounds of 30 seconds double unders 30 seconds rest At 8 minutes Complete as many chest to bar pullups as possible in 4 minutes At 12 Minutes complete 8 Rounds of 30 seconds double unders…
DetailsEvery 2 Minutes for 10 Minutes 3 pause squat snatch. Pause 3 seconds at the knee and reset every rep. In other words no touch and go. Straps are encouraged Then Double DT Absolute 100% Strict 20 minute time limit. If you have less than 5 full rounds complete at the 10 minute mark drop…
DetailsStrength/Skill 1) 10:00 (strict 10:00) to establish a 1RM Clean & Jerk* change plates and at 12 minutes then do #2. 2) EMOM for 5:00 (5 total reps) 1 Clean & Jerk @ 80%, 85%, 90%, 90%, 90% of max from #1 *This is not a true max effort but should get you an…
DetailsStrength/Skill NFL Combine Bench Press test AMRAP 225/95 Scaled 185/65 CROSSFIT GAMES OPEN WORKOUT 12.4 Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (20/14 to 10/9′ target) 90 Double-unders 30 Muscle-ups (note: this workout has appeared twice in the open with a reverse order version once as well.…
DetailsWorkout of the Day Every 2:00 for 10:00- 6 Clean & Jerks (anyhow) 135/95# 6 Bar Facing Burpees Beginning at 10:00 add 2 reps per cycle for as long as possible 8 Clean & Jerks (anyhow) 135/95# 8 Bar Facing Burpees Then 10 Clean & Jerks (anyhow) 135/95# 10 Bar Facing Burpees Keep adding 2…
DetailsStrength Back Squat 20 rep max effort (if this ends up being only 17 or 18 or goes over to 22 or 23 that’s ok. In a perfect world your 20th rep is exactly one rep away from failure) Then Perform 10 rounds of the following: 30 Seconds Burpees Rest 30 secs 30 Seconds Kettlebell…
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