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12 Days of Christmas ...
12 Days of Christmas ...
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Location
(All)
Palo Duro CrossFit
Program
CrossFit
Crossfit Amarillo Police Department
Easy Macs
Homeschool PE
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Date
Workout
12 Days of Christmas - Palo Duro CrossFit
Class
(All)
CrossFit: 5:30 AM
CrossFit: 8:30 AM
CrossFit: 4:30 PM
Open Gym
CrossFit: 6:00 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
12 Days of Christmas
Workout of the Day
12 Days of Christmas 2.0 in Partners (Time)
For Time:
01 Squat Snatch
02 Handstand Push-up
03 Push Press
04 Power Clean
05 Jumping alternating lunges (L/R = 1)
06 Ring Dips
07 Devil's Press (35/20, Rx+=50/35)
08 Kettle Bell Swing (53/35)
09 Medball Toss Sit-up (20/14, 01 Partner Standing)
10 One arm Thruster (5 each arm, 35/20, Rx+=50/35)
11 Burpee over Dumbbell
12 Muscle-up (Ring or Bar)
Barbell Weight: Rx=95/65, Rx+=135/95
*Complete like the song: Do 1; then 2 and 1; then 3,2,1 etc. until 12 Muscle-ups.
**Break up in ANY way. Only 01 Partner working at a time.
12 Days of Christmas Dumbbell (20+) (Time)
1 Single Dumbbell Cluster
2 Burpee Box Jumps
3 Dumbbell Goblet Squats
4 Dumbbell Snatches
5 Push-ups
6 Single Dumbbell Step-Overs
7 Weighted Sit-Ups (plate)
8 Single-Arm Dumbbell Push Press
9 Ground to Overhead (plate)
10 Static Overhead Lunges (plate)
11 Box Jumps
12 Single-Arm Clean & Jerks
RX:
Dumbbell (50/35)
Box (24/20)
Plate (45/25)
RX+:
Dumbbell (70/50)
Box (30/24)
HSPU
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Whiteboard:
Friday, December 24, 2021
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