12/24/2016

CrossFit Bridgemill – CrossFit

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Warm-up

Partner 12 Days of Christmas 2016 v1 (Time)

(Rx: 95/65) *No use of the rack during WOD*

With a Partner (P1: Partner 1; P2: Partner 2)

1. P1: 1 Deadlift /P2 REST

2. P2: 2 Hang Power Cleans + 1 Deadlift / P1 REST

3. P1: 3 Front Squats + 2 HPC + 1 Deadlift / P2 REST

4. P2: 4 Shoulder Press + 3 Front Squats + 2 HPC + 1 Deadlift / P1 REST

5. P1: 5 Back Squats + 4 Shoulder Press + 3 Front Squats + 2 HPC + 1 Deadlift / P2 REST

6. P2: 6 Push Press + 5 Back Squats + 4 Shoulder Press + 3 Front Squats + 2 HPC + 1 Deadlift / P1 RUN 200 meters

7. P1: 7 Thrusters + 6 Push Press + 5 Back Squats + 4 Shoulder Press + 3 Front Squats + 2 HPC + 1 Deadlift / P2 RUN 200 meters

8. P2: 8 Squat Cleans + 7 Thrusters + 6 Push Press + 5 Back Squats + 4 Shoulder Press + 3 Front Squats + 2 HPC + 1 Deadlift / P1 RUN 200 meters

9. P1: 9 Push Jerk (or power/split) + 8 Squat Cleans + 7 Thrusters + 6 Push Press + 5 Back Squats + 4 Shoulder Press + 3 Front Squats + 2 HPC + 1 Deadlift / P2 RUN 200 meters

10. P2: 10 Hang Power Snatch + 9 Push Jerk (or power/split) + 8 Squat Cleans + 7 Thrusters + 6 Push Press + 5 Back Squats + 4 Shoulder Press + 3 Front Squats + 2 HPC + 1 Deadlift / P1 RUN 200 meters

11. P1: 11 OHS + 10 Hang Power Snatch + 9 Push Jerk (or power/split) + 8 Squat Cleans + 7 Thrusters + 6 Push Press + 5 Back Squats + 4 Shoulder Press + 3 Front Squats + 2 HPC + 1 Deadlift / P2 RUN 200 meters

12. P2: 12 Sumo Deadlift High Pull + 11 OHS + 10 Hang Power Snatch + 9 Push Jerk (or power/split) + 8 Squat Cleans + 7 Thrusters + 6 Push Press + 5 Back Squats + 4 Shoulder Press + 3 Front Squats + 2 HPC + 1 Deadlift / P1 RUN 200 meters
This workout

is done just like the song….Round 1 = 1 Deadlift, Round 2 = 2 Hang Power Cleans and 1 Deadlift ….etc. Until all 12 rounds are complete. Starting on Round 6: The resting partner becomes a running or rowing partner (depending on weather) and takes off for a 200m run (300m row) while the working partner completes the movements. Feel free to do the workout solo-straight

Metcon

Cool Down