Monday 

“Mickey”

3 rounds for time:

12 Deadlifts (M: 275 lbs, W: 185 lbs)

24 Box jumps (M: 30″, W: 24″)

36 Wallballs (M: 20 lbs, W: 14 lbs

 

Tuesday 

Strength 

Strict Press + push press

5x3+3 @80% strict press

WOD

"Megan"

21-15-9

Burpees 

Kettle bell swings 

Double unders 

 

Wednesday 

Strength 

Back Squat

10@ 70%

8@75%

8@ 80 %

8@ 80 % + 5lbs

 

WOD 

3 rounds for time 

10 shoulder to over head (165/115)

400m run

 

Thursday 

"BRCF/UNBTN 12 Days of CrossFitmas"

1 muscle up / 2pull-ups + 3dips or push-up
2 clean and jerk (135/95)
3 push press (135/95)
4 deadlift  (135/95)
5 hspu
6 ttb
7 burpees
8 pull-ups
9 kettle bell swing 

10 box jumps 

11 cal row 

12 snatch (135/95)

Friday 

Rest and Merry Christmas 

 

Saturday 

The 540 

50 over head lunges (45/25)

40 pull-ups 

30 thrusters (95/65)

20 burpees 

10 squat clean (135/95)

 

Sunday 

"Snatch City" 

Open WOD 12.2

10 AMRAP 

Male 

75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

Female

45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

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