Monday 12/12/2016

Strength
A1. Push Press 6 x 6
A2. Strict Pull up 6 x 5-10

Gymnastics/Connectivity
Plank with Transfer
5 x 4 (2 x 2.5kg)

MetCon
AMRAP x 12 Mins
GTOH x 15 (50/32.5)
Double Unders x 50

Tuesday 13/12/2016

Gymnastics/Connectivity
AMRAP x 8 Mins
20′ Handstand Walk
or
Partner assisted Handstand Walk
or
Round the World

Strength
In 12 Mins work up to a heavy
Power Snatch + Hang Snatch

MetCon
15/12/9/6/3
Burpee OB
Thruster (45/30)

Wednesday 14/12/2016

Gymnastics/Connectivity
Suitcase Carry 3 x 30s E/S

Strength
A1. Back Squat 3 x 8, Rest = 3 Min

B1. Deficit Reverse Lunge 2 x 12 (50% of squat)

MetCon
6 Rounds
Push up x 10
DB Snatch x 10 E/S (25/15)
T2B x 10

After Party
DU x 150

Thursday 15/12/2016

Strength
A1. Trap 3 Row 3 x 10

B1. 1 Arm Row 4 x 8-10

C1. Banded Pull-apart x 100

MetCon
In Teams of two
100 Med Ball Sit-up Passes (9/6)
Then
2 Rounds
Wall Ball x 60 (9/6)
Pull up x 40
Burpee x 20

Friday 16/12/2016

Gymnastics/Connectivity
8 Mins Frog Stand Progressions

Strength
A1. Deficit Double KB Dead Lift 3 x 15

B1. Single Leg Hip Thrust 3 x 12
B2. Modified Reverse Hypers 3 x 10

MetCon
“Fran”
21/15/9
Thrusters (45/30)
Pull up

Saturday 17/12/2016

MetCon
D12 CrossFit 12 Days of Christmas

1 Dead Lift *
2 Pull up
3 STOH **
4 Box Jumps (24/20)
5 Ring Row
6 KBS (24/16)
7 GTOH **
8 KB/DB Snatch (24/16)
9 Push up
10 Front Squat **
11 T2B
12 Burpees
* 70-80% Dead Lift 1RM
** 70-80% OHP 1RM