Vette City CrossFit

CLOSED CHRISTMAS DAY

• Sunday 18th
  • BikeErg Lactate Threshold
    4000m, 4 min at easy, 3000m, 3 min at easy, 2000m, 2 min at easy, 1000m, 1 min at easy
    alternate interval speed between 400m fast and 400m easy. Finish each interval with a 200m Sprint.
  • “Dall Sheep”
    2 sets
    5 rounds
    5 deadlifts
    
• Monday 19th
  • “It’s Beginning to Look a Lot Like Christmas”
    Every 3:00 (8 sets)
    12/10 Calorie Echo Bike
    10 Dumbbell Thrusters (50s/35s)
  • Accessory Work
    
• Tuesday 20th
  • 3 Position Power Snatch (Ground, Below the knee, Above the Knee) 5×3
    1 Power Snatch + 1 Below the Knee Power Snatch + 1 Above the Knee Power Snatch x 5 sets
  • “Rockin’ Around the Christmas Tree”
    “Bad Annie”
    100-80-60-40-20
    Double Unders
    50-40-30-20-10
    Sit ups
    
• Wednesday 21st
  • Front Squat + Push Press + 1 Push Jerk
    work up to heavy in 10-12 minutes (look back at your Dec 6th)
  • “Cindy Lou Who”
    “Cindy”
    AMRAP 20 Minutes
    5 Pull Ups
    10 Push Ups
    15 Air Squats
    
• Thursday 22nd
  • Snatch Balance 1×1
    Heavy Snatch Balance – work upto heavy *for the day*
  • “Silver Bells”
    Teams of 2
    10 Rounds (each/ 1:1)
    200/175m row
    
• Friday 23rd
• EDIT: CLOSED FOR IMPENDING WEATHER. Stay safe!
• Suggest doing Saturdays at home WOD and then Saturday 8/9am will have 12 Days of Christmas as an option!
  • “12 Days of Christmas”
    1 Squat Snatch (135/95)
    2 Bar Facing Burpees
    3 Pull Ups
    4 Toes 2 Bar
    5 Hang Power Clean (135/95)
    6 Pushups
    7 Wallballs (20/14)
    8 Kettlebell Swings (53/35)
    9 Sit Ups
    10 Air Squats
    11 Box Jumps (30/24)
    12 Overhead Squats (135/95)
    
• Saturday 24th
  • “Oh Holy Night”
    5 Sets
    1 min max Burpee to target (6″ above finger tips)
    1 min max Double Unders
    1 min max Stick Sit Ups
    1 min Rest
    
    (AT HOME)
    5 Sets
    1 min max Burpees
    1 min max Line Hops
    1 min max Sit Ups
    1 min Rest