WOD Archive for December 2016
December 2, 2016
1. Warm-up
Floss Ankles
THEN
3 Steady Rounds:
Run 200m
10 Good Mornings
2. OLY
Squat Clean 3×5 @70%
3. Met-Con
AMRAP 7 Minutes
7 Power Cleans 155/105lbs
7 Box Jump Overs 24/20″
CrossFit Lite
7 Rounds of
7 Power Cleans
7 Step ups each leg
7 Push-ups with hands on the box
7 Bent over Rows
7 Burpees
If you have time left run 1 mile.
December 1, 2016
1. Warm-up
Floss Hips
THEN
3 Steady Rounds:
:30 Squat Hold
15 Squat Jumps then
1:30 suit case carry/1 arm oh carry x 2 each arm
2. Strength
Find a new 3RM OH Squat
3. Interval
3 Rounds:
15/12 Calorie row
6 Squat Snatch 165/115lbs
10/8 Calories row
4 Squat Snatch
5/4 Calories row
2 Squat Snatch
Rest 2:00
CrossFit Lite
50 Thrusters
50 Slam Ball
50 Lunges each leg
30 of each
10 of each