200m juoksu 5-20 kg kiekon kanssa
30 sammakko pummpaus
50 tuplanaruhyppyä tai 150 yksittäistä
30 linkkuveitsi

3 rounds of:
Row (cal)
TTB/KTC
Thrusters 45/30kg
Box jump over 60/50
1 min rest
Work 1min @ each station for max reps

Start up(14)
stretch 5 mins
choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 halo's
5 power snatch w/bar
5 squats w/bar

Metcon/Metcon-comp (19)
The chief "snatch"
Max rounds in 3 minutes of:
135/95 pound snatch, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for 5 rounds.
Score=rounds plus reps
*scale as needed

Finisher
100 flutter kicks
low back smash
hamstring stretch

A:
Hang snatch 4x3 @ lättvikt
Snatch DL 5x3 @ 80-90% 1rm snatch, långsamt tempo, stanna i high hang.
B:
Every 90sec for 18 minutes:
1: 8/8 Bulgarian split squats
2: 30 sec hollow hold
3: 10/10 1 arm seated DBpress
4: 30 sec side plank/varder sida
+
“Base line”
500m row
40 squats
30 situps
20 push ups
10 pull ups
C:-

A:
Snatch bygg upp till en tung 1a
B:
E2M for 18min:
1: 5x back squat @ 90% AV förra veckans tyngsta
2: 10m handstand walk/10x shoulder tap
3: 5-8 strict chin ups(extra vikt om det är lätt)
+
For time:
100 1-arm kb swing 24/16kg
7 TGU

A:
Snatch 8x1 @ 80-90%
B:
Back squats 5-5-5-5-5
Bygg upp till en tung 5a för dagen, inte nödvändigtvis ditt 5rm
+
2 rounds:
5min amrap:
7 Power clean 61/40kg
7 Klapping push ups
5min rest
C:
KB Conditioning:
20-40min emom:
5 RKB swing

Merry Christmas everyone! Thank you for participating the Advent Calendar although it was more demanding this year than on the past years. We will announce and contact the winners during the following weeks.

Today is time to rest, relax, and wait for Santa. However, there is one more request: share your favorite CrossFit or work out related video that has been useful to you, has motivated you, or is just a nice film. :)

And there is still a chance to participate the raffle for Rogue gift card if you haven't already.

A. Close grip bench press @30X1; 3, 2, 1; rest 3mins

B. wtd pull-up 2-3×3; rest 3mins

C1. push press TnG 4-5; rest 60sec
C2. DB bent torso row @20X0; 6-8/arm; rest 90sec x 3

D. FLR on rings accumulate 4mins

Notes:
– 16-18″ apart for CGBP
– shoulder width apart for wtd pull up
– record total time for accumulating 4mins

12-15 x HSPU (unbroken) x4
(Rest as needed)

OR

15m Handstand walking x5
(Rest as needed)

• Burpee + 185-lbs/125-lbs back-squat ladder
• Rest 3 minutes
• Burpee + 115-lbs/75-85-lbs shoulder-press ladder
• Rest 3 minutes
• Burpee + 245-lbs/165-lbs deadlift ladder

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed for each ladder to comments.