HOLIDAY HOURS
7:00a-Noon
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CROSSFIT
“12 Days of Christmas”
For time:
1 Clean & Jerk 135/95
200m Run
3 Front Squat 135/95
4 Pull-up
5 Burpee
6 Toes to Bar
7 Wall Ball Shot 20/14
8 Deadlift 135/95
9 Calorie Assault Bike
10 Single-Arm Devil Press 50/35
11 Shoulder to Overhead 135/95
12 Wall Walk
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STRONGFIT
Week 1
2 rounds: (very light)
8 Step Down
8 Single Leg RDL
8 Cossack Squat
Machine Squat
15(L) 12(M) 10(MH) 8(H)
Dumbbell RDL
15(L) 12(M) 10(MH) 8(H)
Hip Thrust
15(L) 12(M) 10(MH) 8(H)
21-15-9
Leg Extension
Hamstring Curl
1:00 Plank Hold
1:00 Wall Sit
1:00 Plank Hold
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COMPETITOR
“12 Days of Christmas”
For time:
1 Power Snatch 135/95
200m Run
3 Bar Muscle-up
4 Thruster 135/95
5 Burpee
6 Toes to Bar
7 Wall Ball Shot 20/14
8 Barbell Lunge 135/95
9 C2B Pull-up
10 Single-Arm Devil Press 50/35
11 Strict Handstand Push-up
12 Wall Walk
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WEIGHTLIFTING
Jerk In Split
3-3-3-3-3
Pause Jerk (:02 in split)
70% 2×3
75% 3×2
Power Clean
70% 2×3
75% 3×2
Close Grip Bench Press
4×8 (M)
Overhead Triceps Extension
4×12 (M)
Lateral Raise
3×15 (M)
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POWERBUILDING
Cycle 1/Week 10
Back Squat
Build to 1RM
“Good actions give strength to ourselves and inspire good actions in others.”
~Samuel Smiles
