CrossFit Preferred

Strength

Snatch

[All Percentages Based Off 1RM Snatch]

1 Rep @ 88%

Build to Heavy Single (2 Misses Allowed)

Rest 1-3 Minutes Between All Sets.

Metcon

Midnight Train (Time)

10-9-8-7-6-5-4-3-2-1:

Chest To Bar Pull-ups

Squat Snatches 95 / 65 lb

Metcon

Don’t Stop Partner (Time)

Partner Wod

10 rounds (relay)

12 Cal Bike

10 DB Snatch 50/35

8 Rounds (relay)

15 KB Swings 53/35

12 Hand Release Push-Ups

6 Rounds (relay)

20 DB Overhead Lunges 50/35

20 AbMat Sit-Ups

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

Strength

Strict Press

All Percentages Based Off 1RM Strict Press

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

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

The gym is closed today, if you want to move here’s a good one. 👍👍

Metcon

Holly Jolly (Time)

For Time:

2.5 Mile Run

Every 3 Minutes [Starting @ 0:00]:

25 Air Squats

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″

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.

Spartan SGX WOD

Trippy (Time)

For Time:

5k Bike

300 Double Unders

100 Single Dumbbell Box Step Ups

Box – 24″/20″

Dumbbell – 50 / 35 lb

Spartan Finisher

Midline (Time)

10-9-8-7-6-5-4-3-2-1

V-Ups

15 Second Dead Hang L-Sit

[8 Minute Cap]

CrossFit Preferred – Christmas Spirit Week

Blue & White Day!

Strength

Deadlift

[All Percentages Based Off 1RM Deadlift]

1 Set of 8+ @ 68%

Metcon

Pump Fake (Time)

10-9-8-7-6-5-4-3-2-1:

Strict Pull-ups

Dumbbell Bench Press 50 / 35 lb’s

After Each Set:

100 Meter Farmers Carry 50 / 35 lb’s