Ballston CrossFit » Monday, December 24, 2018

Monday, December 24, 2018

10:00AM Holiday WOD Only

Overview of Week:
Monday: Holiday WOD
Tuesday: Gym Closed Merry Christmas
Wednesday: Snatch/Over Head Squat
Thursday: Deadlift
Friday: Rope Climbs
Saturday: Back Squats
Sunday: Max Hieght Box Jump

Conditioning:

“Santa’s lil’ Helper”
In teams of 3, 1 always rowing
AMRAP 30
50 Rooftop Jump and Overs (24/20)
10 Power Snatches (135/95) (Fx: 115/80)
50 Icicle Push Ups (Fx: HR Push ups)
10 Power Snatches (135/95) (Fx: 115/80)
50 Gift to Shelf (135/95) (Fx: 115/80)
10 Power Snatches (135/95) (Fx: 115/80)
50 Snowball Shots (20/14)
10 Power Snatches (135/95) (Fx: 115/80)

Score is Rounds and Reps + Total Cals
*Elves MUST tag hands switching from reps in Movements and Rower

Translate:
Rooftop Jumps and Overs=BJO
Icicle Push Ups = HSPU
Gift to Shelf =Power Clean and Jerks
Snowball Shots = WBS

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