CrossFit WODs Dec 21 – 27

Deadlift 1RM

3 Rounds of:

15 HSPU

12 Push Ups

9 Dips

Push Press x4@9

“Come on, Karen!”

150 Wall Balls, 20/14

Start with 5 burpees and complete 5 burpees EOMOM.

Power Snatch 1RM

AMRAP 12

100m Run
9 Deadlifts
7 Hang Power Cleans
5 Push Jerks

Rx: 135/95, Rx+: 155/105

12 More Days of Christmas

1 Sumo Deadlift High Pull
2 Thrusters
3 Push Presses
4 Power Cleans
5 Power Snatches
6 American KBS, 53/35
7 Pull ups
8 Knees to Elbows
9 Box Jumps, 24/20
10 Double Unders
11 Burpees
12 Overhead Walking Lunges, 45/25

Barbells: 75/55

“Naughty and Nice”
AMRAP 25 with a partner of:
50 Single Arm DB Clean and Jerks, 50/35
50 DB Reverse Lunges, 50/35
50 V-ups

“Triple Three”
3k Row
300 Double Unders
3 mi bike or 1 mi run

“The Chief”
5 Rounds of:
AMRAP 3
3 Power Cleans, 135/95
6 Push Ups
9 Air Squats
1 Min Rest between rounds.