Monday 12.23.24
Snatch
On a 20:00 running clock…
Build to a heavy 1-Rep
* Not necessarily 1-Rep max…looking for a heavy single rep for the day.
* Option for squat or power.
“Stocking Stuffers”
8 Minute AMRAP:
12/10 Calorie Bike or 18/15 Calorie Row
7 Hang Squat Snatch (75/55#)
Tuesday 12.24.24
“12 Days of CrossFit”
For Time:
1 Thruster (115/75#)
2 Front Squats (115/75#)
3 Hang Power Cleans (115/75#)
4 Deadlifts (115/75#)
5 C2B Pull-ups
6 Toes-to-Bar
7 Burpees
8 KB Swings (1.5/1.0 pood)
9 Box Jumps (24/20″)
10 Hand Release Push-ups
11 Wall Balls (20/14#)
12 oz Beer (or 12 Wall Walks)
Wednesday 12.25.24
Merry Christmas and Happy Holidays!!
Thursday 12.26.24
“Deck the Wall Balls”
In teams of 2…
2 Rounds for Time:
200 Double Unders
150 Wall Balls (20/14#)
100 Sit-Ups
50 Strict Pull-Ups or Ring Rows
* P1 works while P2 rests. Split work as needed.
* 30 minute time cap.
Friday 12.27.24
Bench Press
On a 20:00 running clock…
Build to a 3-Rep Moderate-Heavy
“12 Drummers Drumming”
12 Minute AMRAP:
12 Hand Release Push-Ups
12 Russian KB Swings (70/53#)
12 Box Jumps (24/20″)
Saturday 12.28.24
Extended Warm-up
8 Minute EMOM:
5 Toes to Bar
4-6 Front Squats (Build to workout weight)
“Frostbite”
In teams of 2…
26 Minute AMRAP:
50/40 Calorie Bike
40 Toes to Bar or Something
30 Front Squats (185/135#)
*P1 works while P2 rests. Split work as needed.
Sunday 12.29.24
“Sleigh the Day”
25 Minute AMRAP:
800 Meter Run, 1000/800 Meter Row, or 2400 Meter Bike
10 DB Burpees (Athlete Choice)
15 DB Push Press
200 Meter DB Farmers Carry