Monthly ArchivesDecember 2018

New Year’s Eve WOD!!! standard

C4 CrossFit – CrossFit

Metcon (Time)
For Time
31 Push Press (75/55 lb)
31 Toes to Bar
31 Wall balls (20/14)
31 Snatches (75/55 lb)
31 Sit Ups
31 kB swings (55/35)
31 pull ups
31 Box Jumps (24/20 in)
31 Back squats (75/55 lb)
31 Double-Unders
31 Thrusters (75/55 lb)
31 Burpees
Buy out…
2019 m Row or Assault Bike

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Friday WOD standard

C4 CrossFit – CrossFit

Power or Squat Clean
Take 15-20 min to establish a 1 RM Clean
Metcon (Time)
For time:
400 Meter Run
30 Alternating DB Snatches (50/35)
30 Push-Ups
400 Meter Run
20 Alternating DB Snatches
20 Push-Ups
400 Meter Run
10 Alternating DB Snatches
10 Push-Ups
Workout courtesy of CrossFit Invictus

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Thursday WOD standard

C4 CrossFit – CrossFit

Metcon
Warm-up
Warm-up (No Measure)
2 Rounds (empty bar or PVC)
Elbow Rotations with bar on back rack
10 Good mornings
10 Back squats
10 Thrusters
Foam roll Lats, Back and Hamstrings
Metcon (Time)
400m Run
25 Thrusters (95/65) (75/55)
50 DU
Rest 2 min
400m Run
20 Thrusters (115/75) (95/65)
50 DU
Rest 2 min
400m Run
15 Thrusters (135/95) (115/75)
50 DU
Rest 2 min
400m Run
10 Thrusters (155/105) (135/95)
50 DU
Rest 2 [...]

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Wednesday WOD standard

C4 CrossFit – CrossFit

Warm-up
Warm-up (No Measure)
2 Rounds
10 Med Ball Cleans
20 Walking Lunges
30 DU (60 singles)
Strength
Front Squats
5 sets of 4(4-4-4-4-4 @75%)
Rest 2 min between sets
Metcon
Metcon (Time)
Buy in: 500m Row or 30/20 cal Assault Bike
15-12-9-6-3
Power Snatch (95/65)
Push Ups
Box Jumps
Cash Out: 500m Row or 30/20 cal Assault Bike

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