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Skill.

15min work up to 2rm hang cluster.

Conditioning.

10-9-8-7-6-5-4-3-2-1 thrusters 42.5/30kg

after each rd complete 30 double unders

Skill.

12min work up to heavy 3 rep push jerk (not max)

If push jerk is a goat then spend time working technique.

Conditioning.

12min amrap

4 handstand push up (strict preferably)

8 chest to bar

12 burpee box jump 24/20

Strength.

back squat every 2min

1 x 6 65%

1 x 4 75%

1 x 2 85%

1 x 2 90%

1 x 1 95%

rest 3min

then 1 rep every 3min for 6min at 101+%

Conditioning.

7min amrap of wall balls 10’/9′ 9/6kg

omem 5 deadlift at bodyweight

Team workout

Strength.

Pendlay row every 2min

4,4,4,4,4

Conditioning.

Day 12 of 12 Days of Christmas

When DT meet Cindy (teams of 2)

1 rd DT

2 rds Cindy

1 rd DT

4 rds Cindy

1 rd DT

6 rds Cindy

1 rd DT

4 rds Cindy

1 rd DT

2 rds Cindy

1 rd DT

Strength.

Paused front squat (3 sec pause at bottom)

3,3,3,3,3

Conditioning.

Day 11 of 12 Days of Christmas.

CrossFit Open Wod 14.1

10min amrap

30 double unders

15 power snatch 35/25kg

Day 10 of 12 Days of Christmas

Conditioning.

‘Filthy Fifty’

50 box jump 24/20

50 jumping pull up

50 kettlebell swing 16/12kg

50 walking lunges

50 knees to elbow

50 push press 20/15

50 back extensions

50 wall ball 10’/9′ 9/6kg

50 burpees

50 double unders

Skill.

12 min work up to heavy 3 rep touch & go power clean & power jerk.

Day 9 of 12 Days of Christmas

Conditioning.

‘Grace’

30 clean & jerk for time 60/40kg (6min time cap)

Click into the link to check out what was a fantastic day.

Check out the photo-story of the day.

http://www.boxrox.com/events/2014/12/event-photo-story-crowning-the-master-of-masters/#_

Strength.

Back squat every 2min

1 x 6 65%

1 x 4 75%

1 x 2 85%

1 x 2 90%

1 x 1 95%

rest 3min.

1 x max effort 90%

Conditioning.

day 8 of 12 Days of Christmas

‘Baseline’

500m row

40 squats

30 sit up

20 push up

10 sit up