Friday 22.12.17

CrossFit

The Twelve Days of Christmas

For time

1 20 double unders

2 Clean & jerk @ 60/42.5kg

3 Burpees

4 Chest to bar pull ups

5 Handstand push ups

6 Toes to bar

7 Kettlebell swings @ 32/24kg

8 Wall balls @ 9/6kg

9 Deadlifts @ 60/42.5kg

10 Goblet lunges @ 32/24kg (5/leg)

11 box jumps @ 24/20"

12 Power snatch @ 60/42.5kg

Perform like the song "The Twelve Days of Christmas" so 1, then 2 and 1, then 3 and 2 and 1, then 4 and 3 and 2 and 1, etc, until all 12 movements are completed

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Olympic Lifting

Weightlifting Total

Take 20 minutes to establish a snatch 1RM

*can be any form of snatch

Take 20 minutes to establish a clean & jerk 1RM

*can be any form of clean and any form of overhead press

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