This one’s for the cookies

Hook and Ladder CrossFit – CrossFit

Warm-up

A: (No Measure)

2x each side: 30s Couch Stretch with Rotation

15 PVC OHS

B: Half Baseline (No Measure)

250m row

20 Squats

15 Sit-Ups

10 Push-Ups

5 Pull-Ups

Skill

Double-Unders (4min: 500m Row + Max Double Unders)

Metcon

Metcon (Time)

For Time:

50 Deadlifts (135/95 | 115/75)

50 Walking Lunges

40 Back Squats

40 Toes-to-Bar (Sx: Knee Raises)

30 Power Cleans

30 Burpee Box Jumps (24/20 Sx: Step-Ups)

20 Thrusters

20 Double Unders (Sx: Single Unders)

Mobility

Saddle (No Measure)

HELEN

Hook and Ladder CrossFit – CrossFit

Warm-up

(No Measure)

350m Row

2 rounds:

3 Wall Walks

10 Turkish Get-Ups

Strength

A: Shoulder Press (3×3 Increase from last week)

B: Deadlift (3×3 Increase from last week)

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Finisher

Puppy Dog Pose (No Measure)

Merry LIFTmas: Week 2 – Day 1

Hook and Ladder CrossFit – Strength

Warm-up

A: (No Measure)

500m Row

2 rounds:

10 Passes

10 OHS

10 Hip Thrusters

10 scorpions

B: (No Measure)

OH Double KB Hold

4x:30s

Rest :30s between sets

Weightlifting

A: Snatch (6×1 of 80%-85%-90%-85%-90%-95%)

B: Clean Complex: Clean + 2 Front Squats + Push Press (4×1 at 70% of 1RM C&J. Increase 5lbs each week.)

Strength

Back Squat (4×6 at 75% of 1RM. Increase 10lbs every week.)

Finisher

Complete as a superset.

A: RDL (10-10-10 with dumbbells AHAP)

B: Box Jumps (5-5-5 with dumbbells)

Starter Saturday

Hook and Ladder CrossFit – CrossFit

Warm-up

A: (No Measure)

5 Inch Worms

10 PVC Passes

10 PVC OHS

B: (No Measure)

30-20-10

Double Unders

Sit-Ups

Skill

Toes-To-Bar (7×7 EMOM (Sx: Knee Raises))

Strength

Complete as a superset.

Use the same bar for both movements.

A: Bent Over Row (3-3-3-3 at 90% of BW)

B: RDL (6-6-6-6 at 90% of BW)

Metcon

Metcon (Time)

For Time (16min cap):

50-40-30-20-10

Double Unders

Sit-Ups

Single Unders

Burpees

CFFB WOD

Hook and Ladder CrossFit – Strength

Warm-up

A: (No Measure)

500m Row

20 KB Swings

10 Double Vert + Broad Jump

B: (No Measure)

5min Ankle Mobility

Weightlifting

OH Complex: BTN Push Jerk + 2 OHS (5×1 at 90% of 1RM Snatch)

Strength

Clean Pull (5×2 at 120% of C&J)

Metcon

Metcon (Time)

For time:

9 Hang Power Clean (185/155 | 155/115)

10 Ball Slams (50/30)

6 Hang Power Clean

15 Ball Slams

3 Hang Power Clean

20 Ball Slams

JACKIE

Hook and Ladder CrossFit – CrossFit

Warm-up

(No Measure)

2 rounds:

50 Single Unders

10 Wall Balls

10 Broad Jumps

Skill

Shoot Throughs (8-8-8-8)

Strength

Back Squat (5-5-5 Increase 5lbs from last week)

Metcon

CF: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Mobility

Good Mornings (10-10 with bare bar)