WOD 12/17

High Hang Power Snatch 4×4 at 70% 1RM Hang Power Clean & Jerk 4×4 at 70% 1RM Every missed lift in the skill sections owes the trainer 10 burpees after the lifts and before the WOD.  Als0 70% is 70%. Then: Every 1 min for 10 mins do: 5 Squat Cleans, 165/105 lbs 10 Burpees…

WOD 12/14

Snatch Technique Practice Every 1 min for 10 mins: 3 Squat Snatches, 60% 1RM Stay at 60% and work for perfect movement.  A 10 burpee penalty for each missed rep will be assessed after the completion of the 10th set. If you miss strength movements more than a few times a month please read this…

WOD 12/13

Dynamic Effort Upper Bodycfi35equipment

Push Press 10×3 at 70% 1RM

Bench Press (close grip) 10-10-10

Then:

3 rounds for time of:
7 Burpee Pull Ups
7 Handstand Push-ups
7 Push Jerks, 115/75 lbs

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4×20 Triceps Press

WOD 12/12

Power Clean 1 RM max weightcrossfitpiggyback

Clean Pulls 5 x 2

Then:

Complete as many rounds as possible in 20 mins of:
5 Deadlifts, 115/75 lbs
5 Power Cleans, 115/75 lbs
5 Push Press, 115/75 lbs
5 Back Squats, 115/75 lbs

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Plank Holds 3 x Max Time

WOD 12/10

Weighted Pull-up 3-3-3-3-3-3-3-3 Bent over rows 4×10 Then: Complete as many rounds as possible in 20 mins of: 20 Kettlebell Swing (Russian)s, 32/24 kg 15 Goblet Squats, 32/24 kg 10 Pullup / Knees to Elbows Complexes (A pullup, immediately followed by the athlete executing knees to elbows, without leaving the bar. The two movements count as…

WOD 12/8

Floor Press 1 rep maxkoontzicegamesdeadlifts

Double Kettlebell Floor Press 4×10

Then

5 Rounds For Time of:

20 Wall Balls, 20/14 lbs
15 Push-ups
5 Deadlifts, 225/155 lbs

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3×20 Tricep Rollback
100 Tricep Pushdowns

WOD 12/6

Max Effort Lower Body

Band Deadlift : 1 Rep Max

Then:

Complete as many rounds as possible in 12 mins of:
7 Handstand Push-ups
7 Knees To Elbows
7 Burpees

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Seated Good Morning 3×20

WOD 12/4

Dynamic Effort Upper Body Bench Press With Band 6×3 at 50% 1RM (Perform two sets with each grip.  Regular, Wide, Narrow) Tricep Extension (Standing) 8-8-8-8-8-8 Then: Tabata Squat Rest 1 min Tabata Push-up Rest 1 min Tabata Pull-up The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.…