WOD Blog

Tue, Dec 17 2019

Thu, Dec 19, 2019 at 6:00pm CFM Annual Christmas Party
Thu, Dec 17, 2020 at 6:00pm CFM Annual Christmas Party
Thu, Dec 30, 2021 at 6:00pm CFM Annual Christmas Party
Fri, Dec 16, 2022 at 6:00pm CFM Annual Christmas Party
Fri, Dec 15, 2023 at 6:00pm CFM Annual Christmas Party
Most Recent Benchmark:
12 Days of Christmas WOD on Dec 22, 2025 (36 days ago)

Tuesday Dec 17 2019 Castaway


(Time)
Tuesday December 17, 2019
Strict Gymnastics
12:00 on clock
Ascending Ladder for 7 Minutes:
1 Strict HSPU, 1 Ring Dip, 1 Pushup
2 Strict HSPU, 2 Ring Dips, 2 Pushups
3 Strict HSPU, 3 Ring Dips, 3 Pushups
4 Strict HSPU, 4 Ring Dips, 4 Pushups
… Continue to add (1) per round.

5 Minute Window:
Wall Walk Practice  

Hang Power Snatch Technique
3 Sets:
1 Hang Snatch Pull
2 Hang Snatch High Pull
3 Hang Muscle Snatches
35% 40% 45% of 1RM Snatch
• All 6 reps take place above the knee and are meant to be completed without dropping the bar

https://www.youtube.com/watch?v=LV1kvlyGRv0&feature=youtu.be

• MOVEMENT FOCUS
• Snatch Pull: Arms Straight on the Jump
• Snatch High Pull: Elbows High to Keep the Bar Close
• Muscle Snatches: No Re-Bend of the Legs & Fast Turnover

Hang Power Snatch
On the 1:30 x 3 Sets:
3 Hang Power Snatches
55%  60%  65% of 1RM Snatch

WOD: 'Castaway'
For Time:
100 Air Squats
50/35 Calorie Row or 40/28 bike
25 Hang Power Snatches 115/85   55+ (75/55)

Row Conditioning
300 Meters @ 2:20/2:30 (male/female) pace
200 Meters @ 2:05/2:15 (male/female) pace
300 Meters @ 2:20/2:30 (male/female) pace
200 Meters @ 2:04/2:14 (male/female) pace
300 Meters @ 2:20/2:30 (male/female) pace
200 Meters @ 2:03/2:13 (male/female) pace



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