(215) 291-2968 Monday - Jun 27, 2022

WOD 122419: 12 Days of Christmas


CrossFit: Conditioning: Twelve Days of Christmas 1 Power Snatch (115/80) 2 Ring Dips 3 Burpees 4 C2B Pullups 5 Toes to Bar 6 Pushups 7 Clusters (115/80) 8 Jumping Lunges 9 Box Jumps (20) 10 Wallballs (20/14) @ 10ft 11 KB Swings (24/16) 12 Air Squats *Like the Song* BootCamp: WOD 1: Twelve Days of

CrossFit:
Conditioning:
Twelve Days of Christmas
1 Power Snatch (115/80)
2 Ring Dips
3 Burpees
4 C2B Pullups
5 Toes to Bar
6 Pushups
7 Clusters (115/80)
8 Jumping Lunges
9 Box Jumps (20)
10 Wallballs (20/14) @ 10ft
11 KB Swings (24/16)
12 Air Squats

*Like the Song*

BootCamp:
WOD 1:
Twelve Days of Christmas
1 DB Double Snatch (35/25)
2 Box Dips
3 Burpees
4 Ring Rows
5 V-Ups
6 Pushups
7 Slam Ball Clusters (30/20)
8 Jumping Lunges
9 Box Jumps (20)
10 Wallballs (20/14) @ 10ft
11 KB Swings (24/16)
12 Air Squats

*Like the Song*

Weightlifting:
Oly:
Muscle Clean – demo video
(3) x 3 – just the bar – light weight

Tall Cleans
(5) x 2 – as heavy as possible

3 Low Hang Cleans
take 5-7 sets to build to a heavy triple

Power:
BENCH PRESS
(3) 5 x @ 78% of a 1 RM
(1) 5+ x 78% (1-2 reps shy of failure)

Dumbbell or KB Rows (2x DB or KB)
(4) 10 x @ AHAP

ACCESSORIES
SUPER SET THESE: 3 Sets of 15 reps for each
DB or Plate Lateral Raises @ AHAP
DB Chest Flies @ AHAP
DB Alternating Curls @ AHAP

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo