12.29.23
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Conditioning
Partner WOD
18 min AMRAP
Max distance Bike
Max distance Row
Both partners work at same time.
Accessory
Plank to Pike Sliders 5x12
Slider Arm Circles 5x8 each arm
Featured
12.28.23
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Strength
8 Rounds E3M
Push Jerks
1x3; 3x2; 4x1
Accessory
10 min EMOM
O: 8 K2E
E: 15 Hollow Rocks
12.27.23
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Metcon
Squat “Isabel”
30 Squat Snatches @ 135/95
Last tested on 7/8/2021
Strength
In 8 minutes,
Build to a heavy Power Snatch
Accessory
100/80 Calorie Bike
12.26.23
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Metcon
15 min AMRAP
2 Bar Muscle-ups (RX+ Ring Muscle-ups)
4 HSPU (RX+ Strict HSPU)
24 Double-unders (RX+ 36 Crossovers)
Accessory
1k Ski Erg x 3
Rest 4 minutes between
12.23.23
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Weightlifting
Skill Development
5 min EMOM
5 Sots Presses
5 min EMOM
3 Drop Snatches
Strength
5 Rounds E2M
5 Snatch Grip Push Press
6 Rounds E3M
2 Floating Snatches
CrossFit
Metcon
“12 Days of Christmas”
1 Man Maker @ 35/25
2 HSPU
3 Box Jumps @ 24/20
4 Clean & Jerks @ 135/95
5 HRPU
6 Ab-mat Sit-ups
7 KB Swings @ 53/35
8 Double-unders (3/1 scale)
9 T2B
10 Thrusters @ 95/65
11 Pull-ups
12 Burpees
