CROSSFIT
“12 Days of Christmas”
For time:
1 Thruster 135/95
2 Hang Power Clean 135/95
3 Deadlift 135/95
4 Burpee
5 Toe to Bar
6 Box Jump 24/20
7 Hand Release Push-up
8 Lunge Step
9 KB Swing 53/35
10 Sit-up
11 Wall Ball 20/14
12 Chest-to-Bar Pull-up
_____________________
COMPETITOR
4 rounds for quality:
200m Run
4 D-Ball Over the Shoulder
6 Goblet Pistol Squat (total)
Snatch
2 waves:
75% 1×2
80% 1×1
85% 1×1
90% 1×1
“12 Days of Christmas”
For time:
1 Thruster 155/105
2 Hang Power Clean 155/105
3 Deadlift 155/105
4 Burpee Over Bar
5 Toe to Bar
6 Box Jump Over 24/20
7 Handstand Push-up
8 Goblet Lunge 70/53
9 KB Swing 70/53
10 GHD Sit-up
11 Wall Ball 30/20
12 Bar Muscle-up
______________________
POWERBUILDING
Cycle 1/Week 1
Single-Leg RDL
2×8 (M)
Deadlift
35% 1×5
50% 1×5
60% 1×5
Rack Pull
70% 1×5
60% 1×5
2 rounds:
20 Barbell Shrug (M)
20 Band Pull Apart
2 rounds:
80yd Sled Pull (M)
80yd Farmers Cary (M)
20 Hip Thrust (M)
(alternate rounds with a partner)
2 rounds:
20 Reverse Hyper (M)
20 Nautilus AB (M)
“The shortest way to do many things is to do only one thing at once.”
~Samuel Smiles
