🔷 12 Days of CrossFit BR WOD is coming on Christmas Eve! Wear something red or green if you can.
🔷 Holiday Schedule: 9am Only on Monday 12/26 and Monday 1/2.
Programming
-Monday-
Practicing the Hang Power Snatch with triples for strength time then hitting an ascending ladder of light Hang Power Snatches and Wall Balls.
-Tuesday-
Working heavy Deadlift singles then a fun couplet of Burpee Strict Pull Ups and a short 100m Run.
-Wednesday-
Bench Day building load on a descending ladder for strength time. Bodyweight triplet of Double Unders, Lunges, and Strict Ab Mat Situps to finish off with conditioning.
-Thursday-
Hitting a Clean Complex for strength time for practice then we’ve got interval work. Power Cleans, Push Jerks, and Box Jumps on AMRAP Cycles will keep you moving and breathing heavy.
-Friday-
Back Squat volume for strength work then a simple and effective couplet of 400m Runs and Dumbbell Snatches.
-Saturday-
Partner WOD alternating full rounds of Toes-to-Bar, Push Ups, and Cal Rowing on a longer AMRAP clock to kick off your weekend!