Team workout
12 days of Christmas WOD.
1. Hspu
2. Thrusters 60/40kg
3. Box jump 24/20
4. Pull up
5. Burpee
6. Toes to bar
7. Wall ball
8. Kettlebell swings 24/16kg
9. Hand release push up
10. Overhead lunge with plate 20/15kg
11. Hang power clean 60/40kg
12. Snatch 60/40kg
Strength.
pendlay row 3,3,3,3,3
Conditioning.
5rft
5 hang power snatch 60/40kg
5 ring muscle up
Strength.
Tempo strict pull up (3131)
4 x 5-7 reps
Conditioning.
1500m row
50 ground to overhead with plate 20/15kg
50 toes to bar
Strengths.
strict pull up. Tempo 3131
4 x 5-7 reps
Conditioning.
teams of 2/3
1500m row
50 ground to overhead with plate 20/15kg
50 toes to bar
Skill.
15min work up to 2rm hang cluster.
Conditioning.
10-9-8-7-6-5-4-3-2-1 thrusters 42.5/30kg
after each rd complete 30 double unders
Skill.
12min work up to heavy 3 rep push jerk (not max)
If push jerk is a goat then spend time working technique.
Conditioning.
12min amrap
4 handstand push up (strict preferably)
8 chest to bar
12 burpee box jump 24/20
Strength.
back squat every 2min
1 x 6 65%
1 x 4 75%
1 x 2 85%
1 x 2 90%
1 x 1 95%
rest 3min
then 1 rep every 3min for 6min at 101+%
Conditioning.
7min amrap of wall balls 10’/9′ 9/6kg
omem 5 deadlift at bodyweight
Team workout
Strength.
Pendlay row every 2min
4,4,4,4,4
Conditioning.
Day 12 of 12 Days of Christmas
When DT meet Cindy (teams of 2)
1 rd DT
2 rds Cindy
1 rd DT
4 rds Cindy
1 rd DT
6 rds Cindy
1 rd DT
4 rds Cindy
1 rd DT
2 rds Cindy
1 rd DT
Strength.
Paused front squat (3 sec pause at bottom)
3,3,3,3,3
Conditioning.
Day 11 of 12 Days of Christmas.
CrossFit Open Wod 14.1
10min amrap
30 double unders
15 power snatch 35/25kg
