12.24.2014

Main – CrossFit

Warm-up

3x

3 Goblet Squats W/ Band

20′ Waiter’s Walk

Then with an empty bar:

3 Clean Pull

3 Power Clean

3 Hang Clean

3 Jerk

Weightlifting

A): Clean and Jerk (Heavy Single; 5×1; @ 75%; E2:00)

Metcon

Accessory

12 Days of a Worthy Christmas (Time)

1 – Deadlift@70%

2 – Handstand Push Ups

3 – Shoulder to Overhead 135/95#

4 – Burpees

5 – Wall Ball

6 – Double Unders

7 – Kb Swings [R] @ 53/35#

8 – Pull Ups

9 – Toes to Bar

10 – Box Jump 24/20″

11 – Hang Power Clean 135/95#

12 – 12 oz. Protein Shake Chug

Metcon (Time)

3x

Ring Rows – 12

Ring Supported Prone Reverse Crunch – 10

[Left Leg, Right Leg, Both Legs = 1 rep]

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