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OUR BLOG

WOD – Saturday, 23/12/2017

By admin | In CrossFit Rocks | on December 22, 2017

CrossFit Rocks – CrossFit

This is the last workout of the year! We wish everyone a wonderful holiday and can’t wait to see you in the new year!


Jumping into the holidays like…

Warm-up

Warm-up (No Measure)

3 Rounds of:

15 seconds Star Jumps

15 seconds Mountain Climbers

15 seconds Air Squats

15 seconds rest

Then,

1 Round of:

10 Kip Swings

5 Barbell Power Snatch

5 Barbell Sumo deadlift High Pull

5 Barbell Thrusters

5 Burpees

Then,

Set-up!

Metcon

Metcon (Time)

12 Days of Christmas Workout!

Alternating each round (not movement) with a partner, like the song the “12 Days of Christmas,” complete each exercise in ascending order and then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc

1 Junkyard Dog

20 Double Unders

3 Push-ups

4 Burpees over the bar

5 x 5m Shuttle Sprints

6 Toes-to-bar

7 Power Snatch 35/25kg

8 Sumo Deadlift High Pull 35/25kg

9 Thrusters 35/25kg

10 Pull-ups

11 Kettlebell Swings 32/24kg

1200m Run (together)
Incase none of that makes sense: Perform 1 Junkyard dog and then switch with your partner. Perform 20 Double Unders, 1 Junkyard Dog and then switch with your partner. Perform 3 Push-ups, 20 Double Unders, 1 Junkyard Dog, and then switch with your partner. Perform 4 Burpees over the bar, 3 Push-ups, 20 Double Unders, 1 Junkyard Dog, and then switch with your partner. Continue this pattern until you have completed the 1200m Run all the way back down to the Junkyard Dog.

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