Strength
Back squat
1-1-1-1-1
Metcon
5 Rounds For time
12 front squat 50/35
10 HSPU
Finisher
3min ME V-up
Olympic Lifting
Power snatch
1-1-1-1-1
Strength
Back squat
1-1-1-1-1
Metcon
5 Rounds For time
12 front squat 50/35
10 HSPU
Finisher
3min ME V-up
Olympic Lifting
Power snatch
1-1-1-1-1
Strength
Bench press
3×3 70%, 80%, 90 +rep
5 Rounds FT
8 Deadlift 100/70
12 HSPU
12 Pull up
Olympic Lifting
3 position Snatch
1-1-1-1-1
Metcon
Strict press
3×5 40%, 50%, 60%
Metcon
Dianne
21, 15, 9
Deadlift 100/70
HSPU
5:30pm – Mobility/ROM WOD
Strength
Back Squat
3-3-3
front Squat
3-3-3
Alt front rack Lunge
6-6-6
Metcon
8min
1km run
then
ME burpee
Strength
push jerk
3-3-3-3-3
Metcon
3 Rounds For Time
20 hang power clean 42.5/30
15 shoulder to overhead
10 lateral bar burpee
Finisher
2min MAX effort V-up
Olympic Lifting
OHS
3-3-3-3-3
Metcon
10 Rounds For Time
21 double under
15 pull up
9 Overhead squat 50/35
*200m run if OHS broken
Olympic Lifting
Power clean T&G
3-3-3-3-3
Strength
Deadlift
3-3-3-3-3
super set
Strength
Strict press
3-3-3-3-3
Metcon
10min EMOTM
8KB swing 32/24
ME burpee
Olympic Lifting
Power snatch t&G
3-3-3-3-3
Metcon
5 Rounds For Time
15 Deadlift 60/40
15 wall ball
15 Push up
3 bar muscle up
12 days of Xmas CFC style
1 200m run
2 rope climb
3 Wall climb
4 Ring dip
5 Thruster 45/30
6 lateral bar burpee
7 shoulder to over head
8 Wall ball
9 Pull up
10 deadlift
11 front squat 45/30
12 Toe to bar
To fuel your CrossFit Journey
It’s filled with muscle-building protein and dotted with fibre-rich veggies to keep you on track with your CrossFit goals.
Putting dinner in the slow cooker before you leave for work in the morning is one of the easiest ways to ensure that you’ll be eating a healthy dinner that night. This chicken breast comes out so tender that it literally falls apart—it’s delicious. Enjoy!
Servings: 6
Here’s what you need…
Nutritional Analysis: One serving equals: 389 calories, 7g fat, 400mg sodium, 27g carbohydrate, 2g fibre, and 48g protein