6th Annual “12 Days of Christmas WOD” 12/19/15 @ CrossFit 580 Livermore
Wear your best Holiday Costume and bring your Holiday cheer to CrossFit 580 Livermore on Saturday 12/19/15 9 am.
CrossFit WOD
HOLIDAY WOD
“12 Days of Christmas”- Barbell Style
(Single or 2 Team Partner Option)
(M-135#/F-95#)
1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans (from the ground)
9 Push Jerks
10 Hang Power Snatches
11 Overhead Squats
12 Sumo Deadlift High Pulls
*Performed just like the song. You start off with the first repetition at Deadlift and then before moving on to the Hang Power Cleans you must repeat the Deadlift. Then before going to the Front Squat, you must perform DL, HPC, then FS. Before going to Shoulder Press you must do 1DL, 2HPC, 3FS,then 4 Shoulder Press, and so on throughout the entire WOD.
Teams of 2 Option:
Each teams gets one of the following:
barbell (M-135#/W-95#):
Partner 1 does 1
Partner 2 does 2-1
Partner 1 does 3-2-1
Partner 2 does 4-3-2-1
etc, until
12-11-10-9-8-7-6-5-4-3-2-1
*You have the choice of performing the Boot Camp version.
BootCamp WOD
HOLIDAY WOD
“12 Days of Christmas”
1 KB Deadlift AHAP
200 Meter Run
3 DB Push Press or HSPU
4 Box Jumps
5 Abx Sit Ups
6 Burpees Broad Jumps
7 Wall Balls
8 Overhead Walking Lunges (M-45# / W-25#)
9 KB Swings (1.5/2 pood)
10 Dynamic Push Ups
11 Toes to Bar
1200 Meter Row
*Just like the song.. First day of Christmas 1 deadlift. On second day of Christmas 200 meter run and 1 deadlift.
