2016 Holiday Disaster WOD - Strongpoint CrossFit

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2016 Holiday Disaster WOD

2016 Holiday Disaster WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

400m run

Three rounds:

3 Kick Stands

5 Arch/Hollow

10 Air Squats

10 KB Swings

Shooter’s Choice!

Metcon

12 Days 2016 (A) (Time)

1 Bar Muscle Up

2 Toes to Bar

3 Thrusters

4 Power Cleans

5 Push Jerk

6 Back Squat

7 Deadlift

8 Front Rack Lunges

9 Handstand Pushups

10 Chest to Bar Pull Ups

11 Wall Ball

12 Burpee Pull Ups
Rx barbell = 115/75

Rx wall ball = 20/14

This workout is completed like the song, 12 Days of Christmas. Round 1 is 1 Bar Muscle Up. Round 2 is 2 Toes to Bar, 1 Bar Muscle Up. Round 3 is 3 Thrusters, 2 Toes to Bar, 1 Bar Muscle Up…

12 Days 2016 (B) (Time)

1 Chest to Bar Pull Up

2 Knees to Elbow

3 Thrusters

4 Power Cleans

5 Push Jerks

6 Back Squats

7 Deadlifts

8 Front Rack Lunges

9 Hand Release Pushups

10 Pull Ups

11 Wall Ball

12 Burpees
Rx barbell = 95/65

Rx Wall Ball = 20/14

This workout is completed like the song, 12 Days of Christmas. Round 1 is 1 Chest to Bar Pull Up. Round 2 is 2 Knees to Elbow, 1 Chest to Bar Pull Up. Round 3 is 3 Thrusters, 2 Knees to Elbow, 1 Chest to Bar Pull Up…

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