Wednesday, 17 December 2014

WARM UP
3 rounds, but no more than 15 minutes:
   1. 5 Burpees
   2. Strict L-Pull Up (or progression) x 3-5
   3. 5 Box Jumps, 24/20#
   4. Butterfly Kip (tight body) x 5 OR Strict Gymnastic Kip x 5
   5. 5 Snatch Balances, 45/35#

CONDITIONING
"12 Days of CrossFit"
12 rounds for time, in the style of the song:
1 Snatch (full), 155/105#
2 Box Jumps, 30/24"
3 Push Presses, 155/105#
4 Toes-to-Bar
5 Hang Power Cleans, 155/105#
6 Hand Release Push Ups
7 Deadlifts, 155/105#
8 GHD Sit Ups
9 Kettlebell Swings, 32/24kg
10 Lunges (each leg)
11 Wall Balls, 20/14#
12 Bar Facing Burpees
• 30-minute time limit.  Perform the workout just like the holiday song.  The first round will be just 1 Snatch.  The second round will be 2 Box Jumps and 1 Snatch.  Then 3 Push Presses, 2 Box Jumps, and 1 Snatch.  The final round will be 12 BF Burpees, 11, 10, 9, 8, etc. and finishes with 1 Snatch.

EXTRA CREDIT (after class, if you have time)
STRENGTH
SPEED Deadlift:  8x3 @ 65% 1RM