Strength
Clean & Jerk 10x1
Every 1:00 (10:00)
1 Clean and Jerk @ RPE 7
* This is meant to be a Squat Clean + Push Jerk. You can change to Power Clean or Split Jerk if needed/wanted.
WOD
"Flamingo Park"
8 Rounds For Time:
12 GHDs
4 Deadlifts 225#/155#
Strength
Deadlift 4x2
Every 2:30 × 4 sets
2 Deadlifts @80–82%
WOD
"On the Gridiron"
For Time:
10-9-8-7-6-5-4-3-2-1
Deadlifts 185#/125#
Push Ups
Toes to Bar
WOD
"Frankincense"
3 Rounds For Time:
21 Handstand Push Ups
21 Deadlifts 185#/125#
21 GHDs
Accessory
4 sets
10 Strict Toes to Bar / Strict Knee Raise
-rest 30 seconds-
10 Heel Elevated Tempo Goblet Squat (3 sec negative)
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
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.
