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12 Days of CrossFit

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12 Days of Crossfit

************* ~ Christmas Week - All classes will be at 8:45am and 1:00pm. ~ Closed Christmas Day. ~ New Years Eve - 8:45 and 1:00pm only. ~ New Years Day - The workout of the day will be 108 sun salutations with Heather at 11:00. Come move and groove! ~ January 2nd - Back to normal schedule. ************* – Metcon: This workout will be done with a partner but work is not split. One athlete completes the work as it’s written while the other athlete rests going back and forth. This workout is also performed like the ”12 Days of X-Mas” ie. 1 Deadlift, 2 Power Cleans, 1 Deadlift, 2 Power Cleans, 3 Thrusters, 1 Deadlift, 2 Power Cleans, 3 Thrusters, 4 Alt. Pistols and so on.

Warm-up

Metcon Set-up/Warm-up with your partner. Grab a barbell and complete:
3 Deadlifts
3 Power Cleans
3 Thrusters
3 Box Jumps
3 Wallballs
3 KBS
*One athlete completes all 3 movements. After both have gone add weigh to the bar.
*After both athletes have completed 2 rounds of above go to warm-up gymnastics movements
– T2B, C2B, Pistols

Metcon

B: 12 Days of CrossFit (Time)

Performed just as the song is sung...

1 Deadlift (155, 105) (12 reps)
2 Power Cleans (155, 105) (22 reps)
3 Thrusters (155, 105) (30 reps)
4 Alternating Pistols (36 Reps)
5 C2B Pull-ups (40 Reps)
6 KBS (88, 70) (42 Reps)
7 Wallballs (30, 20) (42 reps)
8 Push Jerk (155, 105) (40 reps)
9 Box Jumps (30, 24) (36 reps)
10 GHD Sit-ups (30 reps)
11 Burpee Bar Muscle-ups (22 reps)
12 Ring Muscle-ups

L3: (115, 75) (Post Pistols) (Regular Pull-ups) (53, 35)
L2: (95, 65) (Box Pistols) (BA Pull-ups) (45, 30) (14, 10) (24, 20) (Knee lifts)
L1: (75, 55) (Box Pistols) (Ring Rows) (35, 25) (10, 8) (20, 15) (Knee Lifts) (Regular Burpees)

Rx+ Version:
"12 Days of CrossFit", performed with a partner:
1 Deadlift (155, 105) (12 reps)
2 Power Cleans (155, 105) (22 reps)
3 Thrusters (155, 105) (30 reps)
4 Alternating Pistols (36 Reps)
5 C2B Pull-ups (40 Reps)
6 KBS (88, 70) (42 Reps)
7 Wallballs (30, 20) (42 reps)
8 Push Jerk (155, 105) (40 reps)
9 Box Jumps (30, 24) (36 reps)
10 GHD Sit-ups (30 reps)
11 Burpee Bar Muscle-ups (22 reps)
12 Ring Muscle-ups

Whiteboard:

Monday, December 24, 2018

Male Clients