WOD for Sunday, Dec 22, 2019

12 Days of CrossFit

  • Performed with a partner:
    1 Deadlift @ 60/42.5kg (total reps for the workout = 12 reps)
    2 Power Cleans (22 reps)
    3 Thrusters (30 reps)
    4 Alternating Pistols (36 Reps)
    5 Chest-To-Bar Pull-ups (40 Reps)
    6 USA Swings @ 32/24kg (42 Reps)
    7 Wallballs @ 20/14 (42 reps)
    8 Push Jerk @ (40 reps)
    9 Box Jumps @ 75/61cm (36 reps)
    10 Toes to Bar (30 reps)
    11 Bar Facing Burpees (22 reps)
    12 Ring Muscle-ups or 12 Squat Clean Thrusters (athletes choice)

  • One person works, but work is NOT split.

  • Format is the same as the 12 days of Christmas Song…

  • 40:00 Cap

Notes: Each athlete will complete all work listed meaning the work is NOT split, but one person will complete their work while their partner rests ie. partner A complete all reps of whatever movement they are before switching. Work/Rest will be roughly 1:1 so athletes should be able to maintain a high level of intensity.

Extra Credit 22-12-2019

Three-way Thoracic Spine Foam Roll
Then,
5:00 of easy bike, jog, or row

Open Gym

Make a note of your achievements in 'Open Gym'

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