Elf Christmas Training Program (Week 6 of 6) – Day 3

Crossfit Charlottesville – C’ville Strength

S1: Slow Pull Clean (1 x 1 x 1 x 1 x 1)

60% of 1RM Clean across all sets

S2: Clean (Heavy Single)

Take no more than 6-8 working attempts to get to a heavy single for the day. You’ll have three opportunities at your heavy single. If you fail three times consecutively, then you’re done.

S3: Front Squats (Heavy Single)

Take no more than 6-8 working attempts to get to a heavy single for the day. You’ll have three opportunities at your heavy single. If you fail three times consecutively, then you’re done.

A1: Weighted Planks (45 sec x 45 sec x 45 sec)

A2: KB Single-leg Romanian Deadlift (10 x 10 x 10)

Complete 10 per leg

WOD: Metcon (Time)

Three Rounds for time (20 min cap):

50 Double Unders

40 Slamballs (16#/20#)

30 Slamball Thrusters (16#/20#)

20 Toes-to-Bars

10 HSPU

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