Thursday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND

100m Run

5 DB Power Cleans

5 DB Push Press

5 Kipping Swings

5 Hanging Knee Raises

5 Wall Balls

5 DB Thrusters

Workout

12 days of Christmas 2020 (Time)

1-Rope climb

2- Thrusters 115/75

3-Power Snatches 115/75

4- Power Cleans 115/75

5- TTB

6-Pull Ups

7- KBS 53/35

8- Box Jumps 24/20

9-Burpees

10- Front Rack Lunges 115/75

11- STO 115/75

12- Front Squats 115/75
* No Rack

**40 Min Time cap

Competition

12 Days Of Christmas Competition (Time)

12 Days of Christmas

1 Clean & Jerk @ 225/150#

2 Muscle-Ups

3 Box Jumps 36/30″

4 Hang Squat Snatch @ 115/75#

5 Bar Facing Burpees

6 Push Press @ 115/75#

7 Pistols (alternating)

8 T2B

9 Wall Ball 30/20#

10 C2B Pullups

11 HSPU

12 Front Squats @ 225/150# (no racks)
*40 Min Time Cap

Written by adminxd on December 24, 2020. Posted in Uncategorized

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