🎄The 12 Day of CrossFit Christmas🎄
1 Run
2 Strict HSPU
3 Hollow Rocks
4 Mt. Climbers
5 Walking Lunge Steps
6 Burpees
7 Air Squats
8 Push Ups
9 Sit Ups
10 Sumo Jacks
11 Hip Bridge
12 Steamers

DL Work

WOD:
Version - Rx: On the Rig
21 min AMRAP:
3 C2B
9 DL (155/225)
15 T2B
21 WB (14/20, 9/10’)
200m Run

Version - Comp: On the Rings
21 min AMRAP:
3 RMU
9 DL (205/315)
15 T2Rings
21 WB (20/30, 9/10’)
200m Run

WOD:
7 RFT:
25 KBS (35/53)
20 KB Goblet Step Back Lunges (35/53)
15 Pull Ups

Post WOD: 100 Ab Mat Sit Ups

10 min EMOM:
1 Squat Clean
-Regrip-
1 Squat Clean & Jerk

WOD:
8 min Ascending Ladder: 3/3, 6/6, 9/9...
Squat Clean (Rx: 75/115, Comp: 105/155)
HSPU

7 min EMOM:
1x through the Complex:
1 Power Clean
3 Jerk

WOD:
14 Min AMRAP:
12 Push Jerk (Rx: 65/95, Comp: 105/155)
7 Strict Pull Up
200m Run

5x5 Ring Dips

4x7 DB Bench

4x15-25 Cal Sprint on Rower with 1:30 Rest Between Sets.

Back Squat 8-6-4-2
DL 8-6-4-2

WOD:
5 min AMRAP:
8 Bar Facing Over Burpees
12 Ab Mat Sit Ups

WOD:
On 20 min Clock:
100 DU
15 RMU
100 DU
50 T2B
100 DU
50 Med Ball Squat Cleans (14/20)

*In Remaining Time: Max Rep RMU

10 min to work up in the following Double DB complex:
1 Clean
1 S2OH
1 Snatch
1 Squat with DB in Front Rack

WOD:
For Time:
30 Double DB Cleans (35/50)
30 Double DB S2OH (35/50)
30 Double DB Snatch (35/50)
30 Double DB Squats (35/50)

Power Clean & Jerk Work

WOD:
4 RFT:
20 C&J (65/95)
50 DU

Athlete Choice:

Mary:
20 min AMRAP:
5 HSPU
10 Pistols
15 Pulls Ups

OR

Cindy:
20 min AMRAP:
5 Pull Ups
10 Push Ups
15 Air Squats

Hang Squat Snatch Work

WOD:
12 min AMRAP: Ascending Ladder 3/3, 6/6, 9/9…
Hang Squat Snatch (95/135)
Bar Facing Over Burpees

Strict Press 3-3-3-3
DL 3-3-3-3

WOD:
8 min AMRAP:
15 DL (155/225)
15 Box Jumps (20/24)

WOD:
4 min Max Rep Assault Bike Cals
2 min Rest
4 min Max Rep Double DB Snatch (35/50)
2 min Rest
4 min Max Rep BMU
2 min Rest
4 min Max Rep Wall Balls (14/20, 9/10’)

Front Squat Strength

WOD:
18 min AMRAP:
10 Double DB Devils Press (35/50)
10 Double DB Front Rack Walking Lunge Steps
1:00 Rest