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WOD

CrossFit WOD, December 23, 2019

By December 22, 2019No Comments

12.23.2019

Warm-up
(0-15:00)
AMRAP 5:00
Bike 5/4 cals
5 air squats
5 push ups
5 KBS
5 sit ups
5 lunges per leg
+
pigeon 1:00/leg
+
calf smash on KB 30s/leg

+
"Barbell Warmup Flow"

5 X good Morning
5 X back Squat
5 X Elbow Rotation
5 X Press with Reach
5 X Front Squat
5 X Snatch

Teach/Movement Prep
(15:00 – 25:00)
Set Up and Practice movements and get to working weight on Barbell
12 Days of Christmas (2019) (Time)
1 muscle up
2 clean (135/95)
3 Jerk
4 Thruster
5 hspu
6 pistols
7 toes to bar
8 burpees
9 wall ball shots 20/14
10 pull ups
11 Snatch
12 OHS

Pick a weight you can do for all barbell movements in the workout.

Modify movements and weights as needed to ENJOY the workout!

Workout is completed like the song, so…
round 1 = 1 muscle up
round 2 = 2 cleans + 1 MU
round 3 = 3 jerks + 2 Cleans + 1 MU
and so on

12 Days of Christmas Build ( 2019) (Time)
1 Strict Pull Up
2 Hang Power Clean(95/65)
3 Push Press
4 Deadlift
5 Push Ups
6 Lunges per leg
7 Hanging Knee Raises
8 burpees
9 wall ball shots 20/14
10 Ring Rows
11 KBS (45/25)
12 Front Squat

Pick a weight you can do for all barbell movements in the workout.

Modify movements and weights as needed to ENJOY the workout!

Workout is completed like the song, so…
round 1 = 1 strict Pull Up
round 2 = 2 cleans + 1 strict Pull Up
round 3 = 3 push press + 2 Cleans + 1 strict Pull Up

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