Tuesday 1/2/2018
Skill/Strength
Hang Squat Snatch
Every 1:30 x 5 Sets 70%
Hang Power Snatch
Overhead Squat
Hang Squat Snatch
WOD
AMRAP 20:
-27/21 Calorie Row
-21 Chest to Bar Pull-Ups
-15 Burpee Box Jumps (24/20)
-9 Clean and Jerks (135/95)
Friday 12/29/2017
Leaping into the New Year
WOD
For Time
-2017m ROW
-31 sumo deadlift high pull w/ kb 53/35
-28 box jumps 24″
-31 pull ups
-30 back squats 135/95
-31 push ups
-30 wall balls 20/14
-31 kettlebell swings 53/35
-31 burpees
-30 deadlift
-31 knees to elbow
-30 ring rows
-31 thrusters 95/65
-2018m ROW
Thursday 12/28/2017
Skill/Strength
Front Squat
On the Minute x 5:
5 Back Squats – 85%
WOD
8 Rounds:
-10 Clean 115/65
-200 Meter D-Ball 30/20
Wednesday 12/27/2017
Skill/Strength
-80 GHD Sit-ups
Build on last week keep working on mechanics and speed, Aim to get lower than last week.
WOD
5/4 minute rounds
-30 Air Squats
-20/15 Calorie Row
-7 Clean and Jerks (135/95)
![IMG-4768[1]](http://www.crossfitpistoleros.com/wp-content/uploads/2017/12/IMG-47681-e1513347004250-225x300.jpeg)
Tuesday 12/26/2017
Skill/Strength
Back Squat
On the Minute x 5:
5 Back Squats – 85%
WOD
AMRAP 20:
30 KB Snatches (53/35)
30 Box Jumps (24/20)
30 Calorie Row
30 Toes to Bar
Friday 12/22/2017
4th Annual 12 Days of Christmas WOD
Make it a special occasion and wear your Ugly Christmas Sweater for the WOD.
If not, come in any festive holiday attire.
🎄12 Days of Christmas🎄
For Time:
1 Back Squat 95/65
2 Snatches 95/65
3 Pullups
4 Lunges
5 Deadlifts 95/65
6 Burpees
7 KBS 53/35
8 Clean & Jerks 95/65
9 Hand Release Push Ups
10 Box Jumps 30/24
11 Toes to Bar
12 Air Squats
Just like the song “12 days of Christmas,” complete each exercise in ascending order then work back down, adding one exercise per round.
Example: 🎼On the 1st day of Christmas, my coaches gave to me, 1 Back Squat.🎼
🎼On the 2nd day of Christmas, my coaches gave to me, 2 Snatches and 1 Back Squat.🎼
🎼On the 3rd day of Christmas, my coaches gave to me, 3 Pullups, 2 Snatches, and 1 Back Squat.🎼
CFP would like to wish each and every one of our athletes and their loved ones a Very Merry Christmas!!!
******* REMINDER: Gym will be CLOSED on Monday, 12/25/2017 *******
Thursday 12/21/2017
Skill/Strength
2×2 @ 74%
2×2 @ 78%
2×2 @ 82%
Pausing 1 second at Knee Level
WOD
For Time:
-1500m Row
-100 Double Unders
-50 Calorie Bike
-100 Double Unders
-1500m Row
Wednesday 12/20/2017
Skill/Strength
60 GHD Sit-Ups
At your pace work on proper technique only go as low as you can. Will try to schedule on weekly bases in order to get everyone comfortable in their mechanics to schedule into future wods with no injury concerns.
WOD
For Time:
-20 Power Snatches (115/80)
-20 Barbell-Facing Burpees
-20 Overhead Squats (115/80)
-20 Barbell-Facing Burpees
-20 Squat Snatches (115/80)
