WOD
“12 Days of CrossFit”
In Teams of 2 For Time:
1 Thruster 135#/95#
2 Hang Power Cleans 135#/95#
3 Deadlifts 135#/95#
4 Burpees
5 Toes to Bar
6 Box Jumps 24"/20"
7 Hand Release Push-ups
8 Reverse Lunges
9 Kettlebell Swings 55#/35#
10 AbMat Sit-ups
11 Wallballs 20#/14#
12 Calorie Assault Bike
*athletes can break up work however they see fit.
Strength
10 sets: 1 Squat Clean + 1 Push Jerk (start at 65% and build, no higher than 90%)
* Complete 1 set every 1:15 *
WOD
"Affiliate Version of "Echo Thruster Final"
For Time:
21/16 Calorie Assault Bike
21 Thrusters 75#/55#
18/14 Calorie Assault Bike
18 Thrusters 95#/65#
15/12 Calorie Assault Bike
15 Thrusters 115#/80#
-into-
75ft Front rack Walking Lunge 115#/80#
Strength 1
Clean 3x1
3 sets of 1 Clean @85-90% of 1RM Clean
* Rest 60-90 seconds between sets *
Strength 2
Clean Deadlift 3x3
3 sets of 3 Clean Grip Deadlifts @100% of 1RM Clean
* Rest 60-90 seconds between sets *
WOD
"Giant River Otter"
15 min AMRAP
15/12 Calorie Assault Bike
10 Thrusters 75#/55#
15/12 Calorie Assault Bike
8 Thrusters 95#/65#
15/12 Calorie Assault Bike
6 Thrusters 115#/75#
15/12 Calorie Assault Bike
4 Thrusters (135/95)
15/12 Calorie Assault Bike
Max Squat Clean Thrusters 155#/105# in the remaining time
Score is total reps of Squat Clean Thrusters at 155#/105#
Strength
Snatch Push Press + Snatch Balance 5x2
10-15 Minutes
5 working sets: 1 Snatch Push Press + 1 Snatch Balance
WOD
"Cookeville"
For Time:
50 Bar Facing Burpee
50 Thruster 95#/65#
-Rest 5:00-
For Time:
1000m row
