wod

12/28/2013

By December 21, 2013 No Comments

“12 DAYS OF CrossFit – BARBELL STYLE”
PreWOD

Dynamic warm

This Wod can be done as a solo or partner wod.

ADV 115/95  #, INT 95/67#, BEG 65/45

Met Con
12/21/2013

1. DEADLIFT
2. POWER CLEANS
3. FRONT SQUATS
4. SHOULDER PRESSES
5. BACK SQUATS
6. PUSH PRESSES
7. THRUSTERS
8. SQUAT CLEANS
9. PUSH JERKS
10. SNATCHES
11. OVERHEAD SQUATS
12. SUMO HIGH PULLS

With a partner, one starts at 1 deadlift. 2nd partner completes 2 hanging cleans and one deadlift. 1st partner then completes 3 front squats, 2 hanging cleans and one deadlift. and so on… splitting it up as needed

1. DEADLIFT
2. POWER CLEANS
3. FRONT SQUATS
4. SHOULDER PRESSES
5. BACK SQUATS
6. PUSH PRESSES
7. THRUSTERS
8. SQUAT CLEANS
9. PUSH JERKS
10. SNATCHES
11. OVERHEAD SQUATS
12. SUMO HIGH PULLS

With a partner, one starts at 1 deadlift. 2nd partner completes 2 hanging cleans and one deadlift. 1st partner then completes 3 front squats, 2 hanging cleans and one deadlift. and so on… splitting it up as needed. 

– See more at: http://sparta.fm/2012/12/24/#sthash.l2Hin5yL.dpuf

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