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?? Christmas Crackers?

TTT Throwdown 26
“TTT’was the night before”
Teams of 2

Weightlifting. Week 5.
8 sets on every 90sec
2 Low hang snatch.

?? Christmas Crackers ?
‘The Matt’ (Courtesy of Matt Heaney).
5rft.
8 T2B
10 Hang power clean
8 Power jerk

See whiteboard for Scaled/RX.

?? Christmas Crackers ??
Athlete Games Qualifier
20min Amrap.
Buy in 100 Burpees over erg.
In remaining time max distance row.

? Christmas Crackers ??
‘Lizzie + Di love a bit of Quality’
21-15-9
Clean (Full)
Handstand push up

See whiteboard for Scaled/RX

Functional bodybuilding.
2-3 sets
A1. Elevated wide stance KB RDL 12 reps.
Rest 60sec.
A2. 20 Alt Glute bridge march.
Rest 60sec.
A3. 25 Banded face pulls.
Rest 60sec.

? Christmas Crackers ??
30min Amrap. Teams of 2
0.00-15.00min
Dubai CF Championship Q18.3

15.00-30.00
TTT#25 (Amrap DB Devils press)

Teams of 2. ‘Artie does Intervals’
20min Amrap (2min work/2min Rest).
5 Pull up.
10 Push up.
15 Air squat.
5 Pull up.
10 Thrusters 42.5/30kg.

Week 4. FBB.
3 sets.
A1. Tall Kneeling Dual DB press 8.
Rest 60sec.
A2. Supinated barbell bent over row 8 reps.
Rest 60sec.
A3. DB Split squats (suitcase hold) 8/leg.
Rest 60sec.

Conditioning.
? Christmas Crackers Day 3 ??
Annie 50-40-30-20-10.
Double unders.
Ab mat sit up.

Hero WOD ‘Whitten’
?? Teams of 2 ?
5rft
22 KB swings 32/24kg
22 Box jump 24/20
400m Run (400m row/800m bike)
22 Burpee
22 Wall ball 10’/9′ 9/6kg

Weightlifting. Week 4
8 sets on every 90sec.
2 Hang clean + 1 Split jerk

?? Christmas Crackers ??
? CrossFit Open 11.3 ?
5min Amrap
1 Clean.
1 Jerk.

See whiteboard for Scaled/RX.

Endurance.

Warm up Row or AAB.
5min 30sec easy. 30sec moderate.

Rest 3min.

20min Amrap
500m/400m Row/1km/0.8km AAB (Alternate each rd).
20 (switch arms every 5 reps) Hang KB P.Clean 24/16kg.
30 Ab mat sit up.

Cool down
5min easy Row/AAB.