Main – CrossFit
Main WOD
1: Metcon (Time)
“12 DAYS OF CHRISTMAS”
1 Power Snatch (95# / 65#)
2 Ring dips
3 Burpees
4 Pull-ups
5 Toes-2-Bar
6 Push-ups
7 Air-Squats
8 Jumping Lunges (each jump = 1)
9 Box Jumps (20 for Men & Women)
10 Wall-Balls (20# / 14#)
11 KBS (53# / 35#)
12 Thrusters (95# / 65#)
This workout is done just like the song….Round 1 = 1 Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ….etc. Until all 12 rounds are complete.
SWOD
S-: Metcon (Weight)
S-A.
Deadlift
65%x5
75%x3
85%xAMRAP
65% 5×8 reps; rest 2-3 minutes
S-B.
Front Squat 4×6; rest 2 minutes AHAP Heavier than last week
S-C.
Romanian Deadlifts 4×8; rest 60 seconds
Heavier than last week
S-D.
7 sets:
10 Back Extensions; rest 30 seconds
10 Ring Rows @30X0; rest 30 seconds
(more weight for the back extensions than last week)