Gym closed

Gym closed

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

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.

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

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

Gym closed

Gym Closed
Merry Christmas

Gym closed

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