(215) 291-2968 Saturday - Feb 23, 2019

WOD 122118: 12 Days Of Christmas!!!


CrossFit: Conditioning: “Twelve Days of Christmas” For Time: 1 Power Snatch (115/75#) 2 Ring Dips 3 Burpees 4 Chest To Bar Pull Ups 5 Toes To Bar 6 Push Ups 7 Clusters (115/75#) 8 Jumping Lunges 9 Box Jumps (20”) 10 Wallball Shots (20/14#) 10ft 11 KB Swings (24/16kg) 12 Air Squats 35:00 Cap Scores

CrossFit:
Conditioning:
“Twelve Days of Christmas”
For Time:
1 Power Snatch (115/75#)
2 Ring Dips
3 Burpees
4 Chest To Bar Pull Ups
5 Toes To Bar
6 Push Ups
7 Clusters (115/75#)
8 Jumping Lunges
9 Box Jumps (20”)
10 Wallball Shots (20/14#) 10ft
11 KB Swings (24/16kg)
12 Air Squats

35:00 Cap

Scores From Last Year Found Here.

BootCamp:
WOD 1:
For Time
1/1 ALT DB SNATCHES
2 RING DIPS
3 BURPESS
4 STRICT PULL UPS
5 TOES TO BAR (SC: V-UPS) 6 PUSH UPS
7 THRUSTERS (35/25#)
8 JUMPING LUNGES (1,2,3…) 9 BOX JUMPS (20″)
10 WB SHOTS (20/14#) @ 10FT 11 KB SWINGS (20/12K)
12 AIR SQUATS

Weightlifting:
Technique:
Low Hang Power Snatches Doubles
(5-6) 2 x @ AHAP

Then!!!

2 low ha g Power Clean + 1 Power Jerk
(5-6) 1+1 @ AHAP

Power:
STRICT PRESS
(1) 5 x @ 50%
(1) 3 x @ 60%
(1) 2 x @ 70%
(1) 1 x @ 75%
(1) AMRAP x @ 80% (don’t pass 18 reps)
Banded Straight Arm Lat Pull Downs
(4) 8 x @ hardest resistance possible

**ACCESSORIES AS A GROUP**
SUPER SET THESE: 3 Sets of 10 reps for each
DB or Plate Front Raises @ AHAP
DB or Curl Barb Seated Tricep Extentions
DB Hammer Curls

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