Monday
SkillSquat Snatch 5-5-5-3-3-3Tall Snatch 5-5-5-5-5-5
ConditioningFor time:15,12,9,6,3Power Snatches 50-60percentCal Air Bike
AimSkill
MobilityStraddle StretchSamson Stretch
Tuesday
CrossFit Open 20.2AMRAP in 20 minutes.4 dumbbell thrusters 22.5/15lbs6 toes-to-bars24 double-unders
AimPacing Technique
MobilityBretzel StretchButterfly Stretch
Wednesday
ITS BEEN AGESTwo rounds for time of:10 Pull Ups20 Burpee Field Jumps 20/12”10 Hand Stand Push Ups20 Kettlebell Swings 24/16kg10 Chest To Bar20 Kettlebell Overhead Squat 20/12kg
AimFull Physique Power + Cardio
MobilityCouch StretchWall Hinging Stretch
Thursday
MetconMonster Can12-18-24Push Press 22.5/15kgCal SkiRest 2 min21-15-9Clean 70/47kgCal Row
AimShoulder Stamina & Midline Check
MobilityPigeon StretchCactus Stretch
Friday
StrengthBench Press 8-8-8-5-5Overhead Straddle Row 8-8-8-8-8
Conditioning5 Incline Bench Press 50-60percent10 V-ups15 Double Unders
AimStrength
MobilityHurdle StretchRing Pec Stretch
Saturday
12 Days Of Christmas1 Wall Walk2 Alt Pistol Squats3 Pull Ups4 Dumbbell Snatches 22.5/15kg5 Field Jumps 24/20”6 Chest To Bar Pull Ups7 Hold Energy Clear 70/47kg8 Hand Stand Push Ups9 Deadlifts 70/47kg10 Toes To Bar11 Burpees12 Muscle Ups
MobilitySeal Rocks
