Wednesday, December 21st, 2016

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Conditioning

12 Days of CrossFit

1 Clean & Jerk (95#/65#)
2 Sumo Deadlift High Pull (95#/65#)
3 Pull-ups
4 Front Squats
5 Hang Cleans (95#/65#)
6 Box Jumps (24″/20″)
7 Kettlebell Swings (55#/35#)
8 Front Rack Lunges (95#/65#)
9 Push Press (95#/65#)
10 Sit-ups (95#/65#)
11 Burpees
12 Thrusters (95#/65#)

*Completed like the song.  1 Clean & Jerk; then 2 SDHP, 1 C&J; then 3 Push-ups, 2 SDHP, 1 C&J; then 4 Front Squats, 3 Push-ups, 2 SDHP, 1 C&J; and so on, until you get to 12 Thrusters, 11 Burpees, 10 Hang Cleans, . . . . .


BURN CLASSES

3 rounds, 1 minute of work, 1 minute of rest of:

Slamballs (35#/25#)
Sit-ups
Ball Over Shoulder (70#/50#)
Dumbbell Push Press (35#/25#)

 

 

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