Better Sam

Hotel Gym WOD

EMOM for 20 minutes:
Even minutes — 15 burpees
Odd minutes — 10 1-arm DB Snatch, 30#

The 12 Days of CrossFitmas
To be completed “…and a partridge in a pear tree” style.
12 Kettlebell Swings, 32/24kg
11 Toes-To-Bar
10 Pull-Ups
9 Hip Extensions
8 Walking Lunges
7 Wall Ball Shots, 20/14#
6 Snatches, 95/65#
5 Overhead Squats, 95/65#
4 GHD Sit-Ups
3 Man-Makers, 30/15#
2 Burpee-Box-Jumps, 20″
1 Deadlift, 275/185

42:35 Rx.

Weightlifting

Clean + 2 Front Squat + Jerk
40kg, 40, 43, 46, 50.

Power Snatch
40kgx3, 40×3, 40×3, 40×3.

Snatch Pull
50×5, 50×5, 50×5.

Gymnastics WOD

30 shoulder pass-throughs
1 minute bottom of dip hold (12x5s)
1 minute top of bridge hold

Level 1 Metcon

For time:
20 KB Swings
20 Squats
20 KB Swings
20 Sit ups
20 KB Swings
20 Walking Lunges
20 KB Swings
20 Burpees
20 KB Swings
20 Mat Nasties

9:41. 24kg bell American swings, but still.

Jess Apartment Torture

Tabata bike easy
Tabata press, 45# – 54
Tabata burpees – 51
Tabata press, 45# – 45
Tabata bike hard

Beach Air Force WOD

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work.

8:59, 60# sand bag.