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WOD 29.12-5.1

Monday

Strength:
LBBS 4×6 (Heavy!)

Metcon:
10 min amrap
10 highbar backsquat @ 50% bodyweight
10 pushups

Tuesday

Skill:
Handstand / Handstand pushup

Metcon:
“New Years Chipper”
30 HSPU
40 Pullups
50 KBS 24/16kg
60 Abmat Situps
70 Burpees

Thursday

Olympic Weightlifting: Hang power snatch

Friday

Strength: Pullups 4xME (Max Effort)

Metcon:
“Filthy Fifty”
50 Box jumps (60/50 cm)
50 Jumping pull-ups
50 Kettlebell swings (16/12kg)
50 steps walking lunge
50 Knees to elbows
50 Push press (20/15kg)
50 Back extensions
50 Wall ball shots (20/14 lbs)
50 Burpees
50 Double unders

(Fairly new to CrossFit or returning from long break, change rep amount from 50 to 20)

Saturday

Team WOD:
RX: Sons 50kg and ladies 35kg on the bar.
teams of 2 complete 3 rounds of:
40 Frontsquats for total
20 Situps for both (bar plates hooked with legs)
20 Pushups for both (pushups on a bar, different sides)
On front squats you can split reps as you want. Bar must not touch to the ground during changes! If bar is dropped, instant 5 burpee penalty for both.

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