Strength:
CrossFit Total
1 rm squat
1 rm press
1 rm deadlift
Max of 30 mins to complete all 3.

Met Con:
Isabel
30 snatches (any) 60/40kg

12 days of Christmas WOD:
1 Snatch 70/45
2 Burpee pull ups
3 Strict handstand push up
4 Power cleans 70/45
5 Toes to bar
6 Tiger push ups
7 Front squats 70/45
8 KB swings 32/24
9 Pull ups
10 Jumping lunges
11 V-sits
12 Deadlifts 70/45

Gym closed

Strength:
Snatch 3×3
Clean + front squat + jerk 4×2

Met Con:
5 rope climbs
5 thrusters 80/55kg
10 chest to bar pull ups
10 thrusters 60/45kg
15 pull ups
15 thrusters 40/35kg

Strength:
Press 5×5
Strict toes to bar 3×10

Met Con:
15,12,9,6,3
Power cleans 60/40kg
Ring dips
Front squats 60/40kg
Push ups

Conditioning:
1.5 mile run

Met Con:
15 min amrap
8 burpees
12 pull ups
30 double unders

Strength:
Front squat 3×5
SLDL 3×5

Met Con:
3 rds
8 snatch 50/35kg
10 strict hspu
12 KB swings 32/24kg

Strength:
Jerk 3rm
Weighted pull up 3×6

Met Con:
9 burpee & ground to overhead 2×20/12kg
20 knees to elbow
7 burpee & ground to overhead
15 knees to elbow
5 burpee & ground to overhead
10 knees to elbow

Met Con:
5 rds
5 squat cleans 100/65kg
15 chest to bar pull ups
25 wall balls
35 calorie row
3 mins rest

Gym closed