SB CrossFit version av
"12 days of Christmas"

For time

1 *30m weighted run
2 burpees over the bar
3 C&J 70/45
4 kb snatch 32/24
5 K2E
6 OHS 50/35
7 Pullups
8 sit-ups
9 Deadlift 70/45
10 HSPU
11 Front Squats 70/45
12 kcal assault bike

FOR TIME:
Toistot 30-20-10
- Pull up
- Push up
- Abmat sit up
- Airsquat

TIMECAP 15 min ,eli SKAALATAAN riittävästi, jotta liike pysyy.

Työntö 3RM

Etsi työnnön 3 toiston maksimisi.

For time:
75 Lateral Jump over barbell
50 Double Unders
25 Target Burpees
15 Snatches (anyhow) 50/35kg
25 Target Burpees
50 Double Unders
75 Lateral Jump over barbell

Strength

3RM Back Squat

Then:

20 reps unbroken back squat

choose a weight which you can do without stopping, go heavy

In teams of three, alternate to complete as many rounds and reps as possible in 20 minutes of:
10 Goblet Carry Alternating Reverse Lunges
10 Burpees

Each team will get three stations – one work, and two rest. While Teammate A is completing the couplet, Teammate B is resting in the plank position, and Teammate C is resting from the hang position on a pull-up bar. When Teammate A completes their burpees, they tag out Teammates B&C and take Teammate C’s spot on the pull-up bar.

3 stations, max 4 people per station

Plate Jumps (stack two bumper plates, practice bounding off the floor)
Hanging Knee Tuck/Leg Raise (keep legs as straight as possible)
Skater Jumps

30:10
45:15
60:20

12min circuit
15min

Make a list of the movements you could and couldn't do and any specific comments regarding these.

Souda 6 km.

Ensimmäiset 2 km vastus 1-3
Toiset 2 km vastus 4-6
Viimeiset 2 km vastus 7-9

Vetotahti 22 r/min

Valitse kevyellä viikolla 2 PK treeniä.

3 rounds (not for time):

10-15 GHD-sit ups
15-20 Ab twist (with plate)