Saturday 30th December

By | 2017-12-29T08:19:30+00:00 December 29th, 2017|Uncategorized|

Strength:
Push press 5×3

Met Con:
Mike’s Birthday wod
86 double unders
12 deficit HSPU
30 toes to bar
31 Power Snatches 60/40
30 chest to bar
12 deficit HSPU
86 cal row

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Friday 29th December

By | 2017-12-22T11:25:16+00:00 December 28th, 2017|Uncategorized|

Skill:
10 mins handstand walk practice

Strength met con:
Every 2 mins for 20 mins
1 snatch
3 muscle ups
5 handstand push ups (use deficit if needed)

Finisher:
In a pair complete 1500m row split by 250m intervals.

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Thursday 28th December

By | 2017-12-22T11:22:03+00:00 December 27th, 2017|Uncategorized|

Strength:
Weighted pull up 5×5

Met Con:
100 wall balls 20/14lbs
100 toes to bar
100 push ups
100 DB snatch 22.5/15kg

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Wednesday 27th December

By | 2017-12-26T16:30:15+00:00 December 26th, 2017|Uncategorized|

Strength:
In 30 mins achieve a CrossFit Total
1rm squat
1rm press
1rm deadlift

Met Con:
3 rds
9 burpee pull ups
12 squat cleans 50/35kg
15 push ups

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Saturday 23rd December

By | 2017-12-22T20:07:56+00:00 December 22nd, 2017|Uncategorized|

CFT 12 days of Christmas wod
12 KB swings 24/16kg
11 pull ups
10 thrusters 40/27.5kg
9 sit ups
8 burpees
7 ring dips
6 box jumps 24/20″
5 squat snatch 40/27.5kg
4 KB push press 2×28/20kg
3 bar muscle ups
200m run
1 Deadlift 150/100kg

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