Crossfit 852

WOD 19DEC2017

Fitness
For time,
50-40-30-20-10
Wall Balls (20/14)
Box Jumps (24/20”)
15-12-9-6-3
Chest To Bar
*Compare with WOD 19SEP2017


Performance
For time,
50-40-30-20-10
Wall Balls (20/14)
Box Jumps (24/20”)
5-4-3-2-1
RMU+2 ring dips
*compare with WOD 19SEP2017


Coach
AM – Edmund
PM – Angus + Daniel

WOD 18DEC2017

A: 10 sets of,
1 Push Press @ 3RM (from last week/ 90% of 1RM)


Fitness
B: 5 rounds for time,
10 Hang Power Cleans
10 Shoulder to Overhead (95/65)
50 Double Unders
*Compare part B to 10/31


Performance
B: 5 rounds for time,
10 Hang Power Cleans
10 Shoulder to Overhead (115/75)
50 Double Unders
*Compare part B to 10/31


Coach
AM – Daniel
PM – Angus + Sophie

WOD 21DEC2017

A: 3-3-2-2-1-1… of,
Back Squat, build to heavy signle


Fitness
B: 4 sets of 2 min on/2 min off
20/15 cal row
then,
Max Toes to bar in remaining time
*compare with WOD 10OCT2017


Performance
B: 4 sets of 2 min on/2 min off
25/18 cal row
then,
Max Toes to bar in remaining time
*compare with WOD 10OCT2017


Coach
AM – Sophie + Daniel
PM – Edmund + Angus

WOD 17DEC2017

A: 4 sets of,
10-12 Single Arm DB Push Press /side

B: For time,
30 Man Makers (45/35)
*E3MOM 1 Length of Burpee Board Jump
*Starts with Burpee Board Jump
*Perform Man Makers Under Pull UP Bar or Inside Area


Coach
Daniel

WOD 16DEC2017

A: 4 sets of
8-10 Back Rack Lunges /side
-step forward

B: 5 sets of,
1 min Row for distance
-rest no more than 2 min between sets


Coach
Edmund + Sophie

WOD 15DEC2017

12 Days of Christmas & Christmas Jumpers Day

1 Power Snatch
2 Handstand Push Ups
3 DB Squat Cleans
4 Toes To Bar
5 DB Step Ups
6 Chest To Bar
7 Hand Release Push Up
8 Hang Power Clean
9 Bar Over Burpees
10 Wall Balls
11 Ring Dips
12 Thrusters
-DB (35/25)
-BB (95/65)


Performance
-BB (115/75)


Coach
AM – Daniel
PM – Sophie + Edmund

WOD 14DEC2017

A1: 3 Sets of,
Max Strict Pull Up

A2: 2 Sets of,
Max Kipping/ Butterfly Pull Up


Fitness
B: 15 min AMRAP
10 Russian KB Swing (28/20)
10 Goblet Squat
40 Double Unders


Performance
B: 15 min AMRAP
10 Russian KB Swing (32/24)
10 Goblet Squat
40 Double Unders


Coach
AM – Daniel + Sophie
PM – Edmund + Angus

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