Fri. 12/18/20
R.E.D. Friday – 12/18/20 Christmas Wod – For Time 12 Days of CrossFit-mas 2020 1 Sumo Deadlift High Pull @ 75/532 Thrusters @ “ “3 Push Press @ “ “4 Power Cleans @ “ “5 Power Snatches @ “ “6 KBS @ 24/207 Pull Ups8 Knees 2 Elbows9 Hand Release Push Ups10 Double Unders11 Prisoner […]
Thurs. 12/17/20
Thurs. 12/17/20 Slow Boat 5k Row – Every 1000m stop and do –15 Air Squats10 Alt. Lunges5 Burpees Or Interval Runs – Patriot Run Every 5mins For 25mins – 6 Runs total *After each run, do –15 Air Squats10 Alt. Lunges5 Burpees
Wed. 12/16/20
Wed. 12/16/20 “Here a Snatch, There a Snatch, Everywhere a Snatch Snatch!!” Snatch Practice – Power and Hang Technique/Mechanics Wod – For Time Buy In – Patriot Run 5 Rounds 50 Dubs20/15 Cal. Row10 Snatches @ 115/83(Alt. Power and Hang Power)
Tues. 12/15/20
Tues. 12/15/20 Power Cleans – Build To Heavy 3 Wod – For Time Buy In – Perimeter Run 21 Power Cleans @ 155/12321 Push UpsPatriot Run15 Squat Cleans @ “ “15 Lateral Burpees Over BarPatriot Run9 Hang Power Cleans @ “ “9 Handstand Push Ups Buy Out – Perimeter Run
