171223 Saturday

Day 6
WOD 171223

Fitness Outside of the Shed…

Today is the 12 Days of CrossFitmas WOD… just like last year, there will be an unofficial heat at 10am for anyone who cannot get into the first two heats…

A. 12 rounds of CrossFitmas for time of:
(barbells-95/65, kettlebells-24kg/16kg, box jumps-24"/20")  35:00 CAP!

1 overhead squat (ohs)

2 power snatch + 1 ohs

3 sumo deadlift high pulls (sdhp) + 2 power snatch + 1 ohs

4 push press (pp) + 3 sdhp + 2 power snatch + 1 ohs

5 squat cleans + 4 pp + 3 sdhp + 2 power snatch + 1 ohs

6 kettlebell swings (kbs), 5 squat cleans, 4 pp, 3 sdhp, 2 power snatch, 1 ohs

7 burpees + 6 kbs + 5 squat cleans + 4 pp + 3 sdhp + 2 power snatch + 1 ohs

8 box jumps (bj) + 7 burpees + 6 kbs + 5 squat cleans + 4 pp + 3 sdhp + 2 power snatch + 1 ohs

9 pull-ups + 8 bj + 7 burpees + 6 kbs + 5 squat cleans + 4 pp + 3 sdhp + 2 power snatch + 1 ohs

10 toes to bar (t2b), 9 pull-ups, 8 bj, 7 burpees, 6 kbs, 5 squat cleans, 4 pp, 3 sdhp, 2 power snatch, 1 ohs

11 hand release push-ups (hrpu) + 10 t2b, 9 pull-ups + 8 bj + 7 burpees + 6 kbs + 5 squat cleans + 4 pp + 3 sdhp + 2 power snatch + 1 ohs

12 goblet walking lunges + 11 hrpu + 10 t2b + 9 pull-ups + 8 bj + 7 burpees + 6 kbs + 5 squat cleans + 4 pp + 3 sdhp + 2 power snatch + 1 ohs

B. post WOD body maintenance