"CHEER UP DUDE. IT'S CHRISTMAS"
4 sets
50 Double Unders
10 Burpee Pull Ups
50 Double Unders
3 Burpee Bar Muscle Ups
-rest 3:00 between sets-
-OR-
3 sets
50 Double Unders
10 Power Cleans (115/80)
50 Double Unders
20 Front Squats (115/80)
-rest 3:00 between sets-
Strength
5 Deadlift @ 7.5/10 RPE
4 Deadlift @ 8/10 RPE
3 Deadlift @ 8.5/10 RPE
3 Deadlift @ 9/10 RPE
*25ft Plate Push after each set.
“Kodiak” Teams of 2 8:30 a.m. Crossfit 16 min AMRAP Even rounds 400m run together Odd rounds 500m row 6 BMU 12 OHS 115/75 -rest 3 mins- 8 min AMRAP 50’ plate lunge 45/35 or 50’ plate push 25lbs 50’ hs
XXXIII OLYMPIAD 10:00 AMRAP 50 Double Unders 10 Pull Ups 10 Deficit Push Ups (4”/2”) Strength 10 minutes (every minute on the minute) Min 1: 1 Pause Rack Jerk @ 60-65% 1 RM Rack Jerk Min 2: 1 Pause Ra
STADE DE FRANCE 5 sets 20 GHDs (Or V-Ups) 15 Dumbbell Hang Power Clean (50s/35s) 50ft Dumbbell Lunge Walk (50s/35s) -rest 1:00 after each set- Strength RX 1 set of Max Effort Dead hang (hold on to the