16-12-2020

Clyde Coast Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

20 x Squats

5 x Strict Pull Ups/10 x Ring Rows

20 x Pass Throughs

5 x Strict Pull Ups/10 x Ring Rows

20 x Good Mornings

Metcon

Metcon (Time)

12 Days of Christmas

1 Burpee Box Jump Over 24/20″

2 Power Snatch 35/25kg

3 Barbell Press Ups

4 Power Cleans 35/25kg

5 Box Jumps 24/20″

6 Shoulder To Overhead 35/25kg

7 Hanging Knee Raises

8 Front Squats 35/25kg

9 Burpees

10 Ring Rows

11 Goblet Squats 20/12kg

12 Thrusters 35/25kg
40 min Time Cap!

Perform

1

2-1

3-2-1

4-3-2-1

5-4-3-2-1

and so on…..just like the song!

Retest from 17/12/2019

Metcon (Time)

12 Days of Christmas

1 Muscle Up (Bar/Ring)

2 Power Snatch 50/35kg

3 Handstand Press Ups

4 Power Cleans 50/35kg

5 Box Jumps 30/24″

6 Shoulder To Overhead 50/35kg

7 Toes To Bar

8 Front Squats 50/35kg

9 Burpees

10 Pull Ups

11 Pistols

12 Thrusters 50/35kg
40 min Time Cap!

Perform

1

2-1

3-2-1

4-3-2-1

5-4-3-2-1

and so on…..just like the song!

Retest from 17/12/2019

Leave a Reply

Your email address will not be published. Required fields are marked *