Workout of the day
Deadlift 1-1-1-1-1-1-1
Challenge of the month
“CrossFit Advent Calendar”
2 min. AMRAP of: Sit-ups
Workout of the day
Ring-dip ladder
– Rest 5 minutes
3/4 body-weight hang power clean ladder
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Challenge of the month
“CrossFit Advent Calendar”
1 min. AMRAP of: Echo Bike Calories
Workout of the day
Handstand walk 100 meters
*If you fall, restart at the point of contact furthest from the finish
Challenge of the month
“CrossFit Advent Calendar”
3 min AMRAP of: Double-unders
Workout of the day
For time:
100 Thrusters, 60kg/42.5
100 Chest-to-bar pull-ups
10K Row
*In teams van twee.
*Partition the thrusters, pull-ups and run as needed.
Challenge of the month
“CrossFit Advent Calendar”
Max Hollow Body Hold
Workout of the day
9 min AMRAP of:
9 Bar muscle-ups
9 Dumbbell burpees, 22.5/15 kg
Challenge of the month
“CrossFit Advent Calendar”
Every 1 minute, for 10 minutes: Snatch
Workout of the day
9 min AMRAP of:
9 Bar muscle-ups
9 Dumbbell burpees, 22.5/15 kg
Challenge of the month
“CrossFit Advent Calendar”
Every 1 minute, for 10 minutes: Snatch
Workout of the day
3 rounds for time of:
50 Calories Row
150 Double-unders
50 Walking lunges
Challenge of the month
“CrossFit Advent Calendar”
For time: 100 Kettlebell swings
Workout of the day
In front of a clock set for 12 minutes with a 135-lb. barbell:
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks
Challenge of the month
“CrossFit Advent Calendar”
For time: 500m Row
Workout of the day
Bench press 3-3-3-3-3-3-3
Challenge of the month
“CrossFit Advent Calendar”
5 min. AMRAP of: Rope climbs
*in teams van twee.
Workout of the day
For time:
5k Ski Erg
*In teams van vier.
Challenge of the month
“CrossFit Advent Calendar”
Max height Box Jump
