“The 12 Days of CrossFit”

Handstand push-up
Box Jumps (24/20″)
Thrusters (95/65#)
Pull-ups
Burpees
Toes-to-Bar
Wall-balls (20/14#)
KB Swings (53/35#)
Double-unders
Overhead Lunges (5 each side, 45/25# Plate)
Hang Power Cleans (95/65#)
Snatches (95/65#)

Notes:
The rep scheme follows the song: 1, 2-1, 3-2-1, etc.

B.
Every 2 minutes, for 20 minutes (10 sets), of:
2-Position Snatch with Pauses
(stand with the barbell, descend to mid-thigh and pause for two seconds, then snatch from there, then reset to the hang, descend to 2″ below the knee, pause for two seconds, then snatch from there)

Start at roughly 70-75% of your 1-RM snatch, and build in load over the course the sets, never exceeding a load that you can perform at prescribed tempos and with perfect mechanics.

for Friday:

BB Gymnastics

20 minutes to establish a 1RM Snatch.
- Hit 165 solidly 3 times (25lbs under PR)

Strength

Front Squats (based off 121201):

1) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 75% [235]
-rest 1 minute
2) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 80% [255]
-rest 1 minute
3) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 85% [265]

Conditioning

21-15-9:

Deadlifts (225)
Pull ups

• 3:48

5 rds for time of :
5 back squats @ 75kg
10 sit ups

5:58

Ring dips :

5 reps warm up.
3 reps every 30 seconds for 5 minutes.

10 min of Split jerk work
- Hit 255 solid, didn't go heavier

Bench Press: 3X10 - absolutely heaviest possible each set, rest as needed.
- (225, 235, 235 (8 reps))

Conditioning

7 Rope Climbs 12′
7 Push Press 185
5 Rope Climbs 12′
5 Push Press 185
3 Rope Climbs 12′
3 Push Press 185

-then-

Row 100 Calories

For time.
- 13:28

Midline

1a) 3X15 GHD Sit ups– rest 45 sec.
1b) 3X10 Strict GH Raise – rest 45 sec.

Press :
5-40
5-45
5-47,5
5-47,5

Push press :
5-52,5
5-57,5
5-57,5
5-57,5

Push jerk:
5-62,5
5-65
4-65
4-65

Skill
6x2 Strict Muscle-ups (60s rest)
Max Strict Muscle-ups - 4
EMOM for 5 minutes: 20 single unders & 20 double unders

WOD
7 minute AMRAP of:
7 Thrusters (60kg)
7 Burpees
Heavy and diabolical!

3.1 mile run with exercises each half mile
4 count 15 reps each
.5 mi- side straddle hops
1 mi-mountin climbers
1.5 mi- crunches
2 mi- cherry pickers
2.5 mi- hello dolly
3 mi- pushups

8xpullups

15 steam engines

3 rounds for quality
15 pike ups w/ sliders
15 knees to chest w/ sliders
15 leg lifts

2 Rounds of:

3 x 2.5 minute Workouts (2,5min rest between workouts, 5min rest between rounds):

Complete as many reps as possible in 2,5 min:
10 Power cleans 60/40kg
20 Toes to bar
and rest of the time Wall ball shots

Complete as many reps as possible in 2,5 min:
20 Toes to bar
20 Wall balls
and rest of the time Power cleans

Complete as many reps as possible in 2,5 min:
20 Wall ball
10 Power cleans
and rest of the time Toes to bar