WOD

22
Dec

WOD

CrossFit Fulshear – CrossFit

– Metcon: This workout will be done with a partner but work is not split. One athlete completes the work as it’s written while the other athlete rests going back and forth. This workout is also performed like the ”12 Days of X-Mas” ie. 1 Deadlift, 2 Power Cleans, 1 Deadlift, 2 Power Cleans, 3 Thrusters, 1 Deadlift, 2 Power Cleans, 3 Thrusters, 4 Alt. Pistols and so on.

Warm-up

Metcon Set-up/Warm-up with your partner. Grab a barbell and complete:

3 Deadlifts

3 Power Cleans

3 Thrusters

3 Box Jumps

3 Wallballs

3 KBS

*One athlete completes all 3 movements. After both have gone add weight to the bar.

*After both athletes have completed 2 rounds of above go to warm-up gymnastics movements – T2B, C2B, Pistols

Metcon

“12 Days of CrossFit”, performed with a partner:

1 Deadlift (135, 95) (12 reps)

2 Power Cleans (135, 95) (22 reps)

3 Thrusters (135, 95) (30 reps)

4 Alternating Pistols (36 Reps)

5 C2B Pull-ups (40 Reps)

6 KBS (70, 53) (42 Reps)

7 Wallballs (20, 14) (42 reps)

8 Push Jerk (135, 95) (40 reps)

9 Box Jumps (30, 24) (36 reps)

10 T2B (30 reps)

11 Bar Facing Burpees (22 reps)

12 Ring Muscle-ups (or 12 Squat Clean Thrusters 135, 95)

L3: (115, 75) (Post Pistols) (Regular Pull-ups) (53, 35)

L2: (95, 65) (Box Pistols) (BA Pull-ups) (45, 30) (14, 10) (24, 20) (Knee lifts)

L1: (75, 55) (Box Pistols) (Ring Rows) (35, 25) (10, 8) (20, 15) (Knee Lifts) (Regular Burpees)

Rx+ Version: (155, 105), Box Jumps (30, 24), GHD Sit-ups, Burpee Bar Muscle-ups

” 12 Days of CrossFit” (performed with a partner) (Time)

1 Deadlift (135, 95) (12 reps)

2 Power Cleans (135, 95) (22 reps)

3 Thrusters (135, 95) (30 reps)

4 Alternating Pistols (36 Reps)

5 C2B Pull-ups (40 Reps)

6 KBS (70, 53) (42 Reps)

7 Wallballs (20, 14) (42 reps)

8 Push Jerk (135, 95) (40 reps)

9 Box Jumps (30, 24) (36 reps)

10 T2B (30 reps)

11 Bar Facing Burpees (22 reps)

12 Ring Muscle-ups (or 12 Squat Clean Thrusters 135, 95)

*One person works, but work is NOT split.

*40:00 Cap

Rx+:(155, 105)

L3: (115, 75) (Post Pistols) (Regular Pull-ups) (53, 35)

L2: (95, 65) (Box Pistols) (BA Pull-ups) (45, 30) (14, 10) (24, 20) (Knee lifts)

L1: (75, 55) (Box Pistols) (Ring Rows) (35, 25) (10, 8) (20, 15) (Knee Lifts) (Regular Burpees)