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“Sam’s Jam” CrossFit WOD – Wednesday December 29th, 2021

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Strength

Deadlift

All Percentages Based Off 1RM

1 Set of 5 @ 50%

1 Set of 3 @ 60%

1 Set of 2 @ 70%

1 Set of 1 @ 75%

1 Set of Max Reps @ 80%

Rest 1-3 Minutes Between All Sets.

If you complete:

9-11 reps add 5# to max moving forward

12+ reps add 10# to max moving forward

Metcon

Sam’s Jam (Time)

5 Rounds:

30/21 Calorie Row or 21/15 Bike

1 Round of “DT”

Rest 2 Minutes Between Sets

Round 1: 185 / 135 lb

Round 2: 165 / 115 lb

Round 3: 155 / 105 lb

Round 4: 135 / 95 lb

Round 5: 115 / 85 lb

“Boom Boom Pow” CrossFit WOD – Tuesday December 28th, 2021

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Strength

Strict Press

All Percentages Based Off 1RM Strict Press

1 Set of 5 @ 50%

1 Set of 3 @ 60%

1 Set of 2 @ 70%

1 Set of 1 @ 75%

1 Set of Max Reps @ 80%

Rest 1-3 Minutes Between All Sets.

If you complete:

9-11 reps add 5# to max moving forward

12+ reps add 10# to max moving forward

Metcon

Boom Boom Pow (Time)

For Time:

30 Double Dumbbell Thrusters (50/35)’s

50/35 Cal Bike or 70/50 Cal Row

150 Double Unders

Strict HSPU Conditioning 12/28 (Time)

For Time [10 Minute Cap]:

200% Max Unbroken Strict Handstand Push-ups

On the Minute [Starting @ 0:00]:

10 Alternating Single Leg Squats

“Red Handed” CrossFit WOD – Monday December 27th, 2021

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Strength

Back Squat

All Percentages Based Off 1RM

1 Set of 5 @ 50%

1 Set of 3 @ 60%

1 Set of 2 @ 70%

1 Set of 1 @ 75%

1 Set of Max Reps @ 80%

Rest 1-3 Minutes Between All Sets.

If you complete:

9-11 reps add 5# to max moving forward

12+ reps add 10# to max moving forward

Metcon

Red Handed (AMRAP – Rounds and Reps)

AMRAP 9:

3 Hang Power Snatches 75 / 55 lb

3 Burpee Pull-ups

6 Hang Power Snatches 75 / 55 lb

6 Burpee Pull-ups

9 Hang Power Snatches 75 / 55 lb

9 Burpee Pull-ups

[Add 3 Reps Per Round]

Strict Pull-Up Conditioning 12/27 (Time)

For Time [15 Minute Cap]:

200% Max Strict Pull-ups

On the Minute [Starting @ 0:00]:

10 Sit-ups
Add 1 second for every pull-up not completed

“12 Days of CrossFit” CrossFit WOD – Friday December 24th, 2021

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Morning Schedule Only Today! No Afternoon Classes Today – Merry Christmas!

CrossFit Preferred – Christmas Spirit Week

Wear all the Christmas Spirit!

Today you will choose one 12 days version – also option to do as a partner wod

Metcon

12 Days of Crossfit (Time)

1 Thruster

2 Hang Power Cleans

3 Deadlifts

4 Burpees

5 TTB

6 Box Jumps

7 Hand Release Pushups

8 Reverse Lunges

9 Kettlebell Swings

10 AbMat Sit-Ups

11 Wallballs

12 Cal Bike or Row

Barbell – 135 / 95 lb

Box – 24″/20″

Kettlebell – 53 / 35 lb

Wallball – 20 / 14 lb

12 Days of Grinchmas (Time)

12 Days of Christmas

1 Power Clean 225/155

2 Bar MU

3 C2B

4 Pull Up

5 T2B

6 KB Front Rack Lunge (each leg) 53/35

7 KB Swings (Russian)

8 Single KB Deadlifts 53/35

9 Bike Cals

10 Deadlifts 225/155

11 Box Jumps 30″/24″

12 Burpee Box Jump Overs 30″/24″

“Naughty or Nice” CrossFit WOD – Thursday December 23rd, 2021

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CrossFit Preferred – Christmas Spirit Week

Ugly Sweater Day!

Strength

Clean and Jerk

Squat Clean & Split Jerk today

All Percentages Based Off 1RM C&J

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%

3 Reps @ 75%

3 Reps @ 75%

2 Reps @ 80%

1 Rep @ 85%

1 Rep @ 85%

Rest 1-3 Minutes Between All Sets.

Metcon

Naughty or Nice (5 Rounds for weight)

[For Total Load]

On the 3:00 x 5 Sets:

15-12-9-6-3 Unbroken Power Snatches
Athlete’s choice on weights. Can build or stay the same across. If you break, finish the set but your score will be a 0 for that set.

SCORE: Enter all 5 weights. Overall score will be the sum total.