CrossFit – Tue, Dec 24
12/23 – last class 4:30pm
Xmas eve – 7am & 8:30am Reservations needed
Christmas – Closed
12/26 8:30 Barbell 9:30am Crossfit
Xmas eve – 7am & 8:30am Reservations needed
Christmas – Closed
12/26 8:30 Barbell 9:30am Crossfit
Warm-up
12 days of Christmas (Time)
1 power snatch (105/75)
2 ring dips
3 burpees
4 pull ups
5 t2b
6 push ups
7 air squats
8 jumping lunges
9 box jumps(24/20)
10 wall balls(20/14)
11 kb swings 53/35
12 thrusters (105/75)
Performed like the song- each time you move on to another exercise you must go back and do the previous exercises before you advance.
2 ring dips
3 burpees
4 pull ups
5 t2b
6 push ups
7 air squats
8 jumping lunges
9 box jumps(24/20)
10 wall balls(20/14)
11 kb swings 53/35
12 thrusters (105/75)
Performed like the song- each time you move on to another exercise you must go back and do the previous exercises before you advance.
Jeff Drouin’s 12 Days of Xmas (Time)
1 Power Clean 95/65
2. Front Squat
3. Shoulder Press
4. Back Squat
5. Arm Curls
6. Power Snatch
7. Pendlay Rows
8. Deadlift
9. Push Jerk
10. Hang Clean
11. Sumo Deadlift
12. Push Press
2. Front Squat
3. Shoulder Press
4. Back Squat
5. Arm Curls
6. Power Snatch
7. Pendlay Rows
8. Deadlift
9. Push Jerk
10. Hang Clean
11. Sumo Deadlift
12. Push Press
500 M Row/Bike/ski
10 each PVC:
pass thru
GM
Leg kicks
round the world
OHS
Set up for the workout – a few reps of each