Oly Cycle Week 9/13


CrossFit Newtown – CrossFit

WOD #1 Holiday Hopper:

“Jingle Bells”

9 Minute AMRAP

5-10-15-20-25-30

KB Swings
Wall Balls
Box Jumps

KB Weight : 53/35
40-44: 50/30
45-49: 45/26
50+: 40/20

Wall Ball: 20/14
40-44: 20/14 to 9ft target
45-49: 14/10
50+: 10/4

Box Jumps: 30/24
40-44: 24/20
45-49: 20/16
50+: Step-Ups

Make sure you register on Wodify at the front desk. We are only allowing 15 men and 15 women tops!

Clean and Jerk (40×3 50×3 60×3 70×3 80x3x2 or 3,3,3,3,3,3)

Metcon (AMRAP – Reps)

12 Minute AMRAP

6 Hang Power Snatches 115/83 – Comp 135/93

12 Burpees Over the Bar

24 Double Unders

Core Work

L-Sits or Knee Tucks

4x max hold

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